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.Supported Equipment
Smart Trainers (Recommended)
Full resistance control for ERG mode workouts:- ✅ Wahoo KICKR series (all models)
- ✅ Tacx NEO series
- ✅ Any ANT+ FE-C or Bluetooth FTMS trainer
Classic Trainers
Power-based training with manual resistance:- ✅ Any trainer + power meter
- ✅ Spin bikes with power meters
- ✅ Trainers with built-in power (non-smart)
Required Sensors
At minimum, you need:- Power source (smart trainer OR power meter)
- Cadence (often included with trainers)
- Heart rate (optional but recommended)
Mobile App Setup
1
Download the Stride App
Available for iOS and Android:
2
Open Stride App
- Log in with your Stride account
- Tap the Ride button at bottom
3
Open a Workout
- Either open a workout from the library or from your cal
- Open in the workout player and connect your sensors
Connecting Your Trainer
- Smart Trainer
- Power Meter + Trainer
First Time Setup
- Power on your trainer and ensure it’s not paired to other apps
- Start sensor search in the Stride app
- Select your trainer from the list (usually shows as “KICKR 1234” or similar)
- Choose connection type:
- Power Source ✓
- Controllable Trainer ✓
- Cadence (if available) ✓
Once paired, your trainer will auto-connect in future sessions
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
ERG Mode Tip: If you’re struggling to hit power targets, try increasing your cadence slightly. The trainer will reduce resistance to maintain the same power.
Common Issues & Solutions
Trainer Won’t Connect
Check Bluetooth
Check Bluetooth
- Ensure Bluetooth is on
- Force quit and restart app
- Restart phone if needed
Unpair Other Apps
Unpair Other Apps
- Close Zwift, TrainerRoad, etc.
- Check trainer isn’t paired to another device
- Factory reset trainer if needed
Update Firmware
Update Firmware
- Use manufacturer’s app to check updates
- Update trainer firmware
- Update Stride app
ERG Mode Not Working
- Calibrate your trainer using manufacturer’s app
- Check power source - ensure it’s set as “Controllable”
- Steady cadence - ERG needs consistent pedaling
- Disable other apps - only one app can control trainer
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
During the Ride
- 💧 Hydrate every 15-20 minutes
- 🌡️ Keep room cool (under 20°C ideal)
- 📱 Phone in view but secure
- 🎵 Music/entertainment ready
- 🧘 Focus on smooth pedaling
Post-Ride
- 💾 Ensure activity synced
- 🍔 Get your nutrition in
Advanced Tips
Optimizing ERG Performance
- Find your optimal cadence - usually 85-95 RPM
- Anticipate intervals - start spinning up 5 seconds early
- Smooth transitions - don’t stop pedaling between intervals
- Use small ring - better ERG response for some trainers
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)
Remember: Consistency beats intensity. Better to complete workouts at 95% than fail at 105%.