Bike Trainers

A bike trainer is a device with which you can cycle indoors with your own bike or on a special indoor setup, regardless of the weather or the season. The most modern version is the smart trainer: a trainer that connects via Bluetooth or ANT+ to training software such as Zwift or TrainerRoad and automatically adjusts the resistance to the virtual course or the planned training power. The core advantage is structured training with accurate power registration at any moment of the day, without dependence on showery weather, traffic jams or a lack of daylight. Smart trainers are standard among triathletes and cyclists who want to train systematically all year round.

In this range you will find smart trainers with direct drive for maximum accuracy and a quiet running sound, smart rollers for a more ride-dynamic feel, a complete indoor smart bike for those who do not want to mount their own bike, and accessories with which you complete the training setup: a gradient simulator that lifts the front or rear wheel up or down, a smart fan that adjusts the airflow to your effort and motion feet that let the trainer move along like a bike outdoors. The choice depends on the type of training, the desired realism and your budget.

Which bike trainer suits you?

The right choice depends on whether you already have a bike to mount, how accurate your power measurement has to be and how realistic you want the indoor training to feel.

You want to start with indoor training or Zwift and are looking for a reliable basic trainer: choose a smart trainer with direct drive. You remove the rear wheel from your bike, mount a cassette on the trainer and ride directly on the drive axle. Direct drive gives more accurate power measurements than a wheel-on trainer, makes less noise because there are no tyres running against a roller and is also suitable for training software that uses ERG mode. This is the most chosen type for serious training.

You want maximum realism with sideways movement like outdoors: choose a smart trainer with a built-in motion function. Some direct drive trainers have a base that moves slightly as you shift your weight, apply the pedals or take the corners. That reduces the static load on hips and lower back that prolonged indoor riding causes and offers a ride feel that is closer to cycling outdoors. These trainers are heavier and more expensive than fixed models but are a worthwhile investment for sessions of more than an hour.

You do not want to mount your own bike and want to use the trainer with several people: choose a smart bike. A smart bike is a complete indoor bike with integrated power measurement, an adjustable ride frame for different body heights and positions, and a direct connection to training software. You do not have to mount or dismantle anything: sit down and ride. Smart bikes are ideal for families or households where several athletes use the trainer with different frames and settings.

You also want to train ride balance and do not want to dismantle your bike: choose a smart roller. A roller holds your bike with the tyres on three freely rotating rollers: you ride on your own tyres and the bike is not fixed. That requires active balance and simulates the ride feel on the road better than a fixed trainer. Smart rollers measure power via a built-in sensor and also connect with training software. They are less suitable for ERG mode sessions with high resistance but good for drill training, recovery rides and technique work.

You already have a smart trainer and want to make the setup more realistic: choose additional accessories. A gradient simulator lifts the front of your bike up when simulating climbs up to 20 percent and lowers it when descending, which makes the ride position and muscle load more realistic. A smart fan automatically adjusts the airflow to your ride speed, heart rate or power, so that the cooling matches what you would feel outdoors. Motion feet replace the fixed feet of a direct drive trainer and let the trainer move slightly, a cheaper alternative to a fully moving model. Also take a look at bike computers if you want to add a separate power meter or sensor to your indoor setup.

What to look for when buying?

Direct drive or wheel-on

With direct drive you remove the rear wheel and ride on the drive axle of the trainer. That gives more accurate power measurements (usually plus or minus 1 to 2 percent), less noise and no wear on your tyres. With wheel-on trainers and rollers, the wheel stays on the bike and the tyre presses against a roller or roll: easier to mount but less accurate and slightly louder. For serious training with power goals, direct drive is the standard; for recovery rides or technique training, a wheel-on or roller is sufficient.

Power accuracy

Smart trainers measure power via a built-in sensor. The accuracy varies from plus or minus 1 percent on top models to plus or minus 3 to 5 percent on basic models. For training purposes where you ride in specific power zones, an accuracy of 1 to 2 percent is useful; for recreational use a larger margin is acceptable. If you also have a power meter on your bike outdoors, check whether the values of the trainer and the outdoor meter match after calibration.

Noise level

Direct drive trainers are quieter than wheel-on models: there is no contact between tyre and roller. Yet direct drive trainers also generate noise through the flywheel and the drive. Most modern smart trainers are suitable for use in an apartment or home without extreme sound insulation, but the underfloor vibrations of the pedalling do travel along. A vibration-absorbing mat under the trainer reduces that considerably and is recommended with intensive use.

App compatibility and protocols

Smart trainers communicate via Bluetooth SMART and ANT+ FE-C: both protocols are supported by all common training software. Before buying, check whether the trainer is compatible with the software you want to use and whether the connection works via the tablet, laptop or phone that you use in your training space. Some apps require a paid subscription in addition to the purchase of the trainer itself.

Movement and ride comfort during long sessions

A fixed trainer keeps the bike completely stable, which after longer sessions gives more load on hips and lower back than cycling outdoors. Trainers and accessories with a motion function let the setup move slightly with weight shifts, which reduces the static load and makes the session more pleasant. For sessions shorter than 45 minutes this makes little difference; for longer rides or daily training the added value is noticeable.

Our advice: choose a smart trainer with direct drive as the basic model for serious indoor training. Add a vibration mat as the first accessory: it improves the ride comfort and reduces noise transmission to the floor without extra investment. Also ensure sufficient ventilation or a separate fan: indoor training generates more body heat than cycling outdoors because the riding wind falls away. Also consider your nutrition strategy for indoor sessions via sports nutrition: without riding wind you sweat more and a higher fluid intake per hour is necessary.

Need help with your choice?

Would you like to buy a bike trainer but you are not entirely sure which model best suits your training needs and setup? Then we are happy to help you further with all your questions. You can reach our triathlon specialists by phone on +31 (0)413-256800, send an email or visit our triathlon shop in Volkel, the Netherlands.

Frequently asked questions about bike trainers

What is the difference between a direct drive trainer and a wheel-on trainer?

With direct drive you remove the rear wheel and ride directly on the drive axle of the trainer. That gives more accurate power measurements, less noise and no tyre wear. With a wheel-on trainer the rear wheel stays on the bike and the tyre presses against a resistance roll: faster to mount, but less accurate and slightly louder.

Do I need a separate cassette for a direct drive trainer?

Yes. Because the rear wheel of the bike is not on the trainer, you mount a separate cassette on the freehub of the trainer. Some trainers come with a cassette; others require a separate purchase. Check whether the cassette is compatible with your gear system (11-speed, 12-speed and so on) and chain before you order.

Does every smart trainer work with Zwift and other training software?

Most modern smart trainers communicate via Bluetooth SMART and ANT+ FE-C, the two standard protocols that Zwift, TrainerRoad and similar software support. Before buying, check whether the trainer is compatible with your device (phone, tablet, laptop) and whether the software you want to use requires a paid subscription in addition to the purchase of the trainer.

What is ERG mode and how do I use it?

In ERG mode, the trainer automatically regulates the resistance so that you maintain a preset power goal, regardless of your cadence or gear. You simply pedal at the rhythm you find comfortable and the trainer constantly adjusts the resistance. ERG mode works best with fixed training blocks with a specific power goal, such as interval training.

How do I reduce the noise of my bike trainer?

Place a thick vibration-absorbing mat under the trainer: it dampens the transmission of vibrations to the floor considerably. Also check whether all bolts and connections are properly tightened, because loose parts cause extra rattling noise. A direct drive trainer is always quieter than a wheel-on model because there is no tyre contact.