Turbo training, or indoor cycling, is essential for all but most casual of triathletes. The value of being able to ride in all weathers, at all times of the day without worrying about traffic or potholes cannot be overstated.
I strongly advise all triathletes I work with to purchase a turbo trainer to allow them to get specific and focused training sessions in. An hour of focused on the turbo can be more beneficial than two hours of aimlessly pootling around on the road.
I have athletes ride the turbo not as a last resort in bad weather, but all year round to allow us to fit more quality hours of training in every week. You can also train with specific metrics and monitor power closely, rather than simply going out for a ride to get some miles in the legs. Using Functional Threshold Power (FTP) testing you can accurately monitor your improvements and use the data to train at intensities specific to you.
The words ‘turbo trainer’ strike fear into the hearts of most old school cyclists, and hark back to the days where indoor training involved staring at a wall or watching a video of other cyclists racing while you pedal into nowhere using a heavy, expensive trainer that kicks up enough noise to make a jet engine blush. Turbo training has come on leaps and bounds in recent years, so let’s look at the new generation of training options and what they offer
Smart or dumb?
You’ll hear the phrase “smart trainer” thrown around on various websites, blogs and bike shops, so you can understand people’s hesitation in asking what exactly makes a bike trainer smart. A smart trainer will talk to electronic devices, broadcasting power data to them and changing their resistance based on the feedback they receive from the training software. If you’re riding a virtual course and reach a hill, the trainer will increase resistance, decreasing it when you reach the summit. This makes your indoor riding experience far more immersive and valuable with specific metrics such as accurate power and in build cadence sensors.
A “dumb” trainer will normally be a metal drum which provides resistance. You can probably change the resistance yourself, but it’s far from an immersive experience. As of 2025 not many manufacturers are selling dumb trainers as smart trainers have become much more affordable to produce, however some manufacturers still produce an entry level model.
If budget is a concern, I highly recommend you consider looking at a second hand smart trainer, rather than buying a new dumb trainer.
Direct drive or wheel on?
The term direct drive refers to when a cassette sits on the trainer itself which you mount your bike onto (after removing the rear wheel) and start riding. Wheel on trainers work by taking the bike in its entirety and bolting it onto the trainer. A metal drum is then pressed against the rear wheel to provide the resistance.
So which is better? You’d be hard pressed to find someone who chooses a wheel on trainer over a direct drive trainer. Wheel on trainers will rapidly wear some tyres necessitating the use of a specialist turbo training tyre, and the tyre/wheel change that comes with it before every indoor ride. Wheel on also tends to be noisier, and it feels very unnatural to ride compared to the smooth, progressive resistance of the direct drive trainers.
The only remaining argument for a wheel on trainer is if you share a trainer with someone who has a bike with a different number of gears than you. If you have a 11 speed bike but your partner has a 12 speed bike and you want/need to share a turbo trainer, then a wheel on trainer may be the answer. You will, however, need to buy two spare wheels to place the indoor tyre onto, so you run the risk of seeing any savings go up in smoke.
Turbo Training software
The vast majority of those training indoors will use training software to maximise the accuracy of their ride and stave off the boredom. Here we look at some of the options available to athletes.
Zwift
The benchmark in training software, Zwift exploded over lockdown, edging itself towards the world of mainstream fitness. The premise is simple, by turning the pedals you power your rider around a virtual course, providing not only a challenge in the undulating courses they create (including a full mountain climb), but a visual distraction from the monotony of indoor training. Several hundred riders can be found online at any given time varying from weekend warriors to professional cyclists, either participating in races, battling over the various jerseys that can be earned on course, following a workout or simply pooling round the course.
Zwift is an incredibly detailed topic which deserves an article on its own, but can be summarised as the most social and advanced platform.
TrainerRoad
TrainerRoad used to be a very respected force in the world of indoor cycling but they have, in the eyes of many, slipped from this position. Previously they were thousands of workouts arranged into training plans for riders to follow. However in the early 2020s they became an AI training company, firing most, if not all the coaches.
In the eyes of most however, AI just isn’t ready for prescription of training. It can work well for the first few weeks, but then starts to lose its way. Unfortunately, I can’t recommend TrainerRoad in its current format as I have heard too many stories of athletes burning out or being disappointed with the results.
The biggest problem for us is that there are no triathlon plans.
Bkool simulator
Bkool are the underdog here, and something of an anomaly as they produce their own trainers as well as software. The Bkool software is unique in that is allows you to ride a huge variety of routes with video/google earth images to keep you engaged, rather than relying on the somewhat limited course offerings on Zwift. This can prove especially useful for those who have a big race abroad and want to preview the major climbs.
It has social elements like Zwift but with far fewer people using it, the scope for racing and training with friends is somewhat limited.
Tacx Training Software
After being bought out by Garmin, Tacx invested in modernising their training software. Not dissimilar to Bkool, it is now a subscription based service which focuses on simulating real world rides.
It is based entirely around solo riding and only compatible with Tacx trainers, so I can’t recommend it as an option.
TrainingPeaks Virtual
In 2024, TrainingPeaks purchased IndieVelo. I tried it, and let’s just say that when I tried it, I wasn’t tempted to cancel my Zwift subscription.
TrainingPeaks have made some serious investment into the platform since, and it now has a vibrant community, even if the graphics or routes aren’t at the same level of competitors.
The big bonus of TrainingPeaks virtual is that it is free if you have a premium TrainingPeaks subscription, or you get a free TrainingPeaks premium account if you sign up to TrainingPeaks virtual, making it the best value platform out there.
Rouvy
The usurper with an eye on Zwift, Rouvy is more realistic and aims to bring the sunshine and mountains of the real world to your indoor riding experience. The graphics are more realistic, and many will have an inherent preference between the realistic style of Rouvy or the more cartoon style of Zwift.
Zwift leans into the gamification with new bikes and routes unlocked as you progress, while Rouvy is more about simulating the real world as best it can. There is a community on Rouvy, but it’s not nearly as vibrant or well established as that on Zwift.
MyWoosh
The main appeal of MyWoosh is that it’s everyone’s favourite price, free. You can also win real world, hard cash in their racing series, with a total prize purse of £100,000 up for grabs each week across different events and categories.
The bad news? Outside of racing, the platform is pretty dead. Where in other apps you will be surrounded by hundreds, if not thousands of other riders when training, on MyWoosh you may only have bots for company. MyWoosh is based in the UAE, where I imagine someone with a wallet as deep as their rims has thrown a tonne of money at the software to try and become a market leader.
The downside here is that after finishing their races, pretty much everyone goes back to Zwift for the social side of things.
My recommendation?
I believe Zwift is the best all round platform, but it’s also the most expensive and the gamification isn’t for everyone. TrainingPeaks virtual is worth a look if you have a TP premium account, and Rouvy is the main choice for those who prefer realism. There is no real right or wrong answer here though, it’s largely down to personal taste.
Accessories
Once you have your trainer and your software, do you need anything else? Well, there are some accessories I would highly recommend. Some of these are optional, some necessary depending on your setup
Turbo Quick Release
A bona fide essential for anyone riding a quick release bike on an indoor trainer. This is a heavy duty rear skewer that can withstand the rigours of indoor training. A standard lightweight QR skewer can be damaged by being pinned in place with huge forces going through it. which can result in failure out on the open road. Every trainer recommends their use and will come with one to use, so please ensure you change your skewer every time you move your bike indoors to avoid serious injury out on the road.
Training Mat
A black grippy mat that sits under your turbo trainer, you’ve probably seen them in marketing materials for trainers and at demo stations. Their purpose is two fold, to protect the floor from sweat, and to reduce noise, especially important if you’re using it on anything but the ground floor. They roll/fold up nicely and look the part, but it’s nothing that an old piece of carpet won’t do…
HR monitor
Hopefully you have one for your normal riding, but some workouts use heart rate as a metric for you to ride to, so they can prove to be especially useful on a turbo trainer. You can closely monitor your heart rate on a turbo to see how it reacts to different intensities, something you can’t afford to do out on the road.
Tablet stand/holder
With most training software available on tablets, many people will choose these over setting up an entire computer and monitor rig every time they want to ride, unless they have a permanent “pain cave” setup. Products are available to hold your phone or tablet either on your handlebars or freestanding in front of you. If you’re running aero or non rounded handlebars you’ll likely need the free standing version
ANT+ dongle
If you’re planning to run ANT+ then this will be a necessity unless your computer comes with an ANT+ chip built in. If you already own a Garmin watch that comes with a USB ANT+ stick you can normally use the same one to save a bit of cash as an additional ANT+ stick will normally set you back around £30-£40. If you’re using a tablet or smartphone there are legacy products from yesteryear which can make your mobile device ANT+ compatible, but many of these will need expensive adaptors to make them work with modern devices so I suggest you use Bluetooth instead.
For more information on ANT+ vs Bluetooth see the section below
Wahoo Kickr Climb
Specific to the Wahoo Kickr series, you remove your front fork and slot your forks onto the notches provided, the climb replicates inclines of up to 20% and downhills of up to -10%. While it is easily dismissed as an expensive gimmick, it recruits different muscle groups to better replicate climbing, especially useful for those training for mountain events who will spend prolonged periods riding in this position.
Turbo tyre/spare wheel (wheel on trainer only)
“Do I need a turbo tyre?” Is one of the most common questions I was asked when selling wheel on turbo trainers. The truth of the matter is it’s hard to tell, but if in doubt it’s better to use one. They are an extremely hard rubber compound designed to withstand the rigours of being pressed against a metallic drum and spun around for hours on end. Some people report that they ride on the same tyre indoors and outdoors with no problems, while some find pieces of rubber being flung around their living room as soon as they start riding their road tyre on a trainer. It depends on the combination of your trainer and on your road tyre, but even if it doesn’t start delaminating visibly, you’re still putting a lot of wear on your expensive tyres and will have to replace them sooner. If you use a turbo tyre it it’s unlikely you’ll ever need to replace it.
With regards to the spare wheel, this is vital for those of us who don’t want to change a tyre every time we want to ride indoors. This is not only very time consuming and tricky, but it risks damage to your rim and increases the risk for blowing inner tubes by botching a tyre change. Drop a message on the forum of your club asking if anyone has any old stock/worn rear wheels they never use and can be donated for a good cause.
Bluetooth or ANT+?
The question on the lips of many newbies to indoor cycling, which connection protocol should they use? I’ll run you through the basics of each.
Bluetooth
The connection everybody has been using for many years to play music or use headphones, it has been slowly improved over the years but is still not especially long range or reliable. However most computers and devices can read Bluetooth signals so will be able to talk to Bluetooth trainers, making the process nice and simple.
ANT+
The ANT+ connection is generally longer range and more reliable than Bluetooth, however requires an ANT+ USB stick to communicate with your device, which is an additional expense. It is also slower to react to changes in resistance than Bluetooth, which can make a difference when racing. You can also attach the dongle to a USB extension lead to get it as close to your trainer as possible, minimising dropouts.
There’s no real right or wrong answers, but as bluetooth has got more reliable and ANT+ seems to be on the verge of being phased out, I would start with bluetooth and see if you have any issues, switching to ANT+ if you need a more stable connection.
ERG Mode
ERG mode works by capping your power at a certain level during structured workouts. Once you exceed the target power for an effort it will lower the resistance to spin your legs out. This is incredibly useful as it allows you to focus on riding rather than staring at the screen trying to keep your power within the set parameters, and is favoured by many (including myself) for following structured workouts as it allows you to focus on your pedalling technique, audiobook or TV show rather than staring at numbers. The only problem is if you decide to stop pedalling or slow your cadence considerably as the ERG mode will whack the resistance up to full to compensate.
While it is useful if you are riding hard intervals, if you are riding for more than an hour in steady state on the turbo, I recommend riding outside of workout mode (disabling ERG), and using it as a chance to practice holding a power target on changeable terrain.
Which bike should I ride indoors?
Many people have a ‘turbo bike’ that has been retired from regular service and now sits on a trainer in their garage. This makes sense from a ease of us standpoint, you don’t need to worry about changing tyres or swapping bikes on and off the trainer, but at the end of the day we want to ride our race bike fast, and riding a different geometry on the trainer won’t give us the specific strength we’re looking for.
This is especially true for people who have a road bike on their turbo but race on TT bikes, the muscle groups recruited and the demands put on them are quite different so train specifically for the kind of riding you’ll be doing. Many people will do a lot of turbo training over winter when you probably won’t be using your race bike on the roads, so consider bolting it onto your trainer for winter.
And finally… Can I use my carbon frame on a turbo trainer?
It wouldn’t be an article about turbo training without the contentious carbon frame question. The answer is that if your carbon frame is properly attached and you do not throw it around while training on it, you’ll probably be fine. If the quick release or thru axel is done up super tight you increase the chance of damage, but the biggest mistake you can make it doing it up too loosely as this will allow for the bike to rock around, vastly increasing the risk of damage. I know it can feel wrong to bolt your new carbon frame tightly into a static object before riding it, but if the frame is built to withstand the rigours of road use, it can survive being pinned into a trainer.
It’s worth mentioning that some frame manufacturers void the warranty of a product if damage occurred while riding on a trainer. As indoor training increases in popularity you hope they’ll change their stance, but for now it’s worth checking the details of your manufacturer’s warranty if you want total peace of mind. Most of the time a bike suffers damage on the trainer it’s because the frame was already cracked and the turbo training was the straw that broke the camel’s back.
Conclusion
Hopefully this has given you an insight into the world on indoor training and allows you to make informed decisions of what setup to run, and how to get the most out of it. I have not recommended any brands or models as the range is constantly evolving, but it’s worth checking the reviews of any models you’re looking at before you pull the trigger.
