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Indoor Training with Stride

The Stride mobile app turns your phone into a powerful cycling computer for indoor training. Connect your smart trainer via Bluetooth to follow structured workouts with automatic resistance control.

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Supported Equipment

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Smart Trainers (Recommended)

Full resistance control for ERG mode workouts:

• ✅ Wahoo KICKR series (all models)
• ✅ Tacx NEO series
• ✅ Elite Direto series
• ✅ Saris H3/H2
• ✅ Any ANT+ FE-C or Bluetooth FTMS trainer

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Classic Trainers

Power-based training with manual resistance:

• ✅ Any trainer + power meter
• ✅ Spin bikes with power meters
• ✅ Trainers with built-in power (non-smart)

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Required Sensors

At minimum, you need:

• Power source (smart trainer OR power meter)
• Cadence (often included with trainers)
• Heart rate (optional but recommended)

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Mobile App Setup

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Connecting Your Trainer

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Following a Structured Workout

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Loading a Workout

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During Your Workout

The Stride app displays:

1. Current Power - Real-time wattage
2. Target Power - Your goal for this interval (green zone)
3. Time Remaining - In current interval and total
4. Cadence - Current RPM
5. Heart Rate - If sensor connected

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ERG Mode Explained

When using a smart trainer in ERG mode:

• Automatic Resistance: Trainer adjusts to maintain target power
• Cadence Matters: Keep steady RPM (85-95 typical)
• Don’t Shift: Let ERG handle the resistance
• Smooth Pedaling: Avoid surges or stopping

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Screen Layout & Controls

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Main Workout Screen

┌─────────────────────────┐
│   Current Interval      │
│   Tempo @ 220W         │
│   3:45 remaining       │
├─────────────────────────┤
│      215W              │
│   (Target: 220W)       │
│                        │
│   RPM: 92  ❤️ 145     │
├─────────────────────────┤
│  Next: Recovery @ 120W  │
└─────────────────────────┘

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Gesture Controls

• Swipe Right: See workout overview
• Swipe Left: View detailed metrics
• Tap Center: Pause/Resume
• Long Press: End workout

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Customizing Your Setup

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Display Settings

In app settings, customize:

• Data fields: Choose which metrics to display
• Screen brightness: Set to always-on
• Audio alerts: Interval change notifications
• Target zones: Adjust acceptable power ranges

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Fan Control

Some trainers support fan control:

• Auto mode based on power output
• Manual speed adjustment
• Syncs with trainer brands’ fans

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Music Integration

• Spotify/Apple Music controls
• Audio alerts over music
• Volume auto-adjustment

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Common Issues & Solutions

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Trainer Won’t Connect

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ERG Mode Not Working

1. Calibrate your trainer using manufacturer’s app
2. Check power source - ensure it’s set as “Controllable”
3. Steady cadence - ERG needs consistent pedaling
4. Disable other apps - only one app can control trainer

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Power Readings Seem Wrong

• Calibrate trainer before each ride
• Check FTP setting in Stride matches reality
• Warm up trainer for 10 minutes before calibrating
• Compare with power meter if available

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Best Practices

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Pre-Ride Checklist

• Trainer firmware updated
• Phone charged or plugged in
• Fan positioned correctly
• Water bottles filled
• Towel nearby
• 10-minute warm-up planned

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During the Ride

• 💧 Hydrate every 15-20 minutes
• 🌡️ Keep room cool (65-70°F ideal)
• 📱 Phone in view but secure
• 🎵 Music/entertainment ready
• 🧘 Focus on smooth pedaling

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Post-Ride

• 📊 Review workout compliance
• 💾 Ensure activity synced
• 🧼 Clean trainer and bike
• 📝 Add notes about how it felt

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Advanced Tips

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Optimizing ERG Performance

1. Find your optimal cadence - usually 85-95 RPM
2. Anticipate intervals - start spinning up 5 seconds early
3. Smooth transitions - don’t stop pedaling between intervals
4. Use small ring - better ERG response for some trainers

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Workout Modifications

• Too hard? Reduce workout intensity by 5-10%
• Too easy? Increase by 5% or reduce recovery time
• Time-crunched? Skip warm-up/cool-down (not recommended regularly)

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Next Steps