Target cadence and resistance for indoor training
Indoor power is the result of how fast you pedal (cadence) and how hard the trainer pushes back (resistance). RitmoSync shows your watt target through FTP zones — you choose cadence and resistance to get there. This guide explains practical targets, what different resistance levels feel like compared to outdoor terrain, and how to pace structured workouts without ERG.
Power, cadence, and resistance — the basics
On a smart trainer, watts are what RitmoSync tracks for zones and workouts. Roughly:
- Higher cadence at the same resistance → more watts
- Higher resistance at the same cadence → more watts
You can hit the same power target in more than one way: spin lightly against high resistance, or push a bigger gear at lower cadence. For long intervals, most riders find a middle path — neither a slow grind nor a frantic spin.
RitmoSync reads resistance level from your trainer when the device reports it over FTMS. That number is a trainer index (often 0–32 or similar), not a grade percentage. It is useful for remembering settings; watts and zones are what define your workout.
Target cadence — what to aim for
Cadence is pedal speed in revolutions per minute (rpm). There is no single “correct” cadence for everyone, but ranges help you pace steadily and retest fairly.
| Workout type | Typical cadence | Notes |
|---|---|---|
| Warm-up / cool-down / Z1–Z2 | 80–95 rpm | Relaxed spin; easy breathing |
| Tempo / sweet spot (Z3–Z4) | 85–95 rpm | Steady, controlled; avoid grinding |
| Threshold / FTP test (20 min) | 85–95 rpm | Hold steady; adjust resistance not cadence every few seconds |
| VO₂ intervals (Z5) | 90–100 rpm | Often slightly faster leg speed; short blocks |
| Sprints / neuromuscular (Z6–Z7) | 100–120+ rpm | Max cadence for a few seconds; resistance usually high |
| Cadence drills | 60–110 rpm by design | Deliberately vary rpm at fixed resistance to practice control |
85 rpm is not a rule — it is a comfortable anchor for many riders on indoor trainers. If your legs feel fresher at 90 rpm or stronger at 80 rpm, use that, but keep cadence fairly stable during an interval so watts stay interpretable.
Target resistance — who sets it in RitmoSync?
You do. RitmoSync does not auto-adjust trainer resistance today (no ERG). Structured workouts show FTP zone targets and timers; you turn the knob, press +/- on the bike, or shift until power matches the zone bar.
Practical workflow:
- Set your FTP in the menu so zones are accurate.
- Pick a comfortable cadence for the interval (often 85–95 rpm).
- Adjust resistance until watts land in the target zone.
- Make small changes if power drifts — big jumps cause surge-and-recover pacing.
Apps with ERG mode set a watt target and the trainer moves resistance for you. Apps with simulation mode (virtual worlds) change resistance to mimic hills. RitmoSync is manual pacing — closer to choosing your own gear outdoors on a flat road or fixed climb.
What kind of “terrain” does resistance feel like?
RitmoSync does not render hills or change resistance for you. Still, riders often map resistance level to an outdoor metaphor — useful for planning workouts and remembering settings on the same trainer.
| Resistance (relative) | Outdoor feel (metaphor) | Typical training use |
|---|---|---|
| Very low | Downhill or tailwind — legs spin freely, low watts | Cool-down, active recovery, high-cadence drills |
| Low–moderate | Flat road, easy cruise | Z1–Z2 endurance, warm-up |
| Moderate | Gentle rolling terrain or soft headwind | Z3 tempo, long steady blocks |
| Moderate–high | Long climb (4–6% grade) at endurance pace | Sweet spot, lower Z4 |
| High | Steep climb (8–10%+) or heavy gear on flats | Threshold, FTP test effort, Z4–Z5 |
| Very high | Short steep pitch or standing climb | Short VO₂ repeats, sprints (seconds, not minutes) |
This table is a feel guide, not a physics model. A “steep climb” on your KICKR at resistance 18 is not the same as Alpe du Zwift at 12% — but both demand more torque at the pedals. On a spin bike with a manual knob, the same metaphor applies even when the number scale differs between brands.
Wheel-on vs direct-drive: direct-drive trainers often feel smoother at high resistance; wheel-on units may feel like riding with the brake partially on. Compare settings only on your hardware week to week.
Hitting zone targets — cadence vs resistance
When watts are wrong for the interval, adjust in this order:
- Wrong zone, stable cadence? Change resistance first — that is the main “gear” indoors.
- Legs dying, cadence dropping below ~75 rpm? Lower resistance slightly and bring cadence back to ~85–90 rpm.
- Watts too low but breathing easy? Small resistance increase, or +5 rpm cadence — not both at once.
- Short sprint? Resistance high, cadence max — watts spike for seconds only.
Pro exports record cadence_rpm and resistance_level in CSV files so you can review whether you paced with steady cadence or fought the trainer. See the CSV column guide.
FTP test: cadence and resistance
RitmoSync includes a built-in FTP Test program (20-minute max effort after warm-up and primers). Resistance is manual — there is no single correct level.
- Warm-up / recovery: low resistance, 80–90 rpm
- Primers: raise resistance until watts hit Z4 for one minute
- 20-minute test: start slightly conservative at ~85–95 rpm; hold the highest average power you can sustain — not a sprint from the gun
- After: FTP = 0.95 × 20-min average watts (see FTP guide)
ERG, simulation, and manual — quick comparison
| Mode | Who controls resistance? | Feels like |
|---|---|---|
| ERG (TrainerRoad, etc.) | App holds watt target | Flat treadmill for your legs — steady watts, trainer adjusts load |
| Simulation (Zwift worlds) | App follows virtual grade | Hills and descents — watts vary with terrain |
| Manual (RitmoSync today) | You adjust resistance to hit zones | Self-paced — like picking gears on a real ride |
Manual pacing builds skill holding power without auto-resistance. Many riders use it for tempo, over-unders, and race-like efforts. ERG can help on long threshold blocks if your trainer supports it elsewhere — RitmoSync may add ERG in the future; today it is intentional manual training.
Common questions
- Should I stare at the resistance number?
- No — watch watts and the zone bar. Use resistance level only to remember “last Tuesday Z4 felt like level 14 on this bike.”
- My trainer doesn’t show resistance level
- Normal on some devices. RitmoSync still shows power and cadence. Adjust the knob until watts match the target.
- Is high resistance always “climbing”?
- Metaphorically yes — more load per pedal stroke. Outdoors you’d use a harder gear or climb; indoors you add resistance until watts reach the zone.
- Why do my watts bounce even when resistance is fixed?
- Small cadence changes, fatigue, or standing/sitting shift power. Smooth pedaling and steady ~85–95 rpm help. Export CSV quartiles to see how steady you were.
Practice pacing in RitmoSync — zones on screen, you control resistance. Free to try with your FTMS trainer.
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