The days are shorter, the air is colder, and outdoor rides become less appealing. But the good news? Winter training doesn’t have to be a grind. In fact, moving your cycling routine indoors can be one of the most productive parts of your year—if you have the right setup and strategy.
While some cyclists choose to brave the cold with proper winter cycling gear or live in regions where year-round riding is possible, many riders face colder temperatures, less daylight, and unpredictable weather—especially here in Maryland. For those riders, indoor cycling becomes a practical solution. And it’s come a long way. Today’s smart trainers offer resistance that mimics real-world courses, and platforms like Zwift allow you to ride and race with friends from the comfort of your home. No wonder some cyclists now train indoors year-round, not just in the winter.
This blog isn’t about "just hop on a trainer and ride." We’re here to help you build a smarter, more engaging winter training routine. From selecting the best trainer to finding the right online platform to keeping yourself motivated and comfortable, this guide will ensure you’re ready to roll into spring stronger than ever.
Transitioning to Indoor Training – What to Know Before You Start
When you’re used to riding outdoors, indoor training feels… different. No wind. No changing terrain. No coasting. It’s just you, your bike, and the pedals—and that’s exactly what makes it so effective. But this change in environment requires a few adjustments to your mindset, body, and overall approach. Here’s what to expect and how to prepare.
Set New Goals: Use this time to build base fitness, improve endurance, or target specific weaknesses. Decide what you want to achieve this winter so your training has purpose. This could be a great opportunity to prepare for a specific event, improve time trial performance, or even work on strength and conditioning.
Mindset Shift: Unlike outdoor riding, indoor cycling is more static and repetitive, which means mental toughness is key. Podcasts, playlists, virtual cycling platforms, and structured workouts can make a big difference. Keep a rotation of content ready to keep things fresh, and consider scheduling rides with friends through apps like Zwift to stay connected and motivated.
Be Kind to Your Body: It’s normal to feel more saddle pressure, hand fatigue, and back tightness as you’re riding in a fixed position. Without the natural changes in terrain that outdoor riding provides, you’re in the same position for longer periods. To prevent discomfort, adjust your saddle position periodically, change your hand placement on the bars, and occasionally stand up for relief. Riding with a combination of out-of-the-saddle and in-the-saddle efforts can ease the strain on your lower back and increase blood flow.
Create a Ride-Ready Environment: Indoor cycling requires more than just hopping on your bike. You’ll want a dedicated space with proper ventilation, a high-powered cooling fan (perhaps two), a towel for sweat (and even a towel to protect your bike from sweat), and access to water and cycling snacks. Setting up your training area ahead of time ensures a more focused session.
90+ Tip: Set a "ride start ritual" to cue your mind and body that it's training time. Something as simple as gearing up, grabbing a water bottle, and hitting play on your favorite playlist can signal your brain that it’s time to ride. Consistency builds habits, and habits build success.
Different Types of Indoor Cycling Setups – Which One is Right for You?
Not all bike trainers are created equal. Each type has its own pros, cons, and ideal use cases. Here’s what you need to know.
Direct-Drive Trainers
Direct-drive bike trainers connect your bike directly to the trainer, requiring you to remove the rear wheel. These trainers offer the most precise power measurement and automatic resistance changes, which is why they’re a go-to for serious athletes and structured training. Their ride feel is smooth and realistic, making them ideal for platforms like Zwift.
Pros:
Highly accurate power measurement
Automatic resistance control for realistic gradients
Smooth and quiet ride feel
Cons:
More expensive than wheel-on trainers
Requires removal of the rear wheel for setup
Requires a cassette that matches your drivetrain (Campy/Shimano/Sram)
Wheel-On Trainers
If you’re looking for simplicity, wheel-on bike trainers keep your rear wheel in place and use a resistance roller. They’re easier to set up and generally more affordable, but they’re less accurate in power measurement and can cause tire wear. They’re a great option for beginners or casual riders who want to keep costs down.
Pros:
Lower cost compared to direct-drive trainers
Easy setup and minimal adjustment
Cons:
Less accurate power measurement
Can wear down the rear tire over time
Rollers
Rollers place your bike’s wheels on spinning drums, requiring you to balance as you ride. They’re fantastic for developing smooth pedal strokes and bike handling skills but have a steep learning curve. If you’re looking to maintain your road-handling abilities through the off-season, rollers offer a unique challenge.
Pros:
Improves balance and bike handling skills
Great for developing smooth pedal strokes
Cons:
Steep learning curve for beginners
No resistance control unless paired with smart rollers
Hybrid Trainers
Hybrid bike trainers blend features of both rollers and wheel-on trainers, offering increased stability while maintaining some of the natural ride feel of rollers. These trainers use dual rollers for the rear wheel while offering a secure front tire grip, making them more stable than traditional rollers but still easier to set up than direct-drive trainers.
Examples:
The Wahoo KICKR ROLLR combines the natural motion of rollers with the stability of a wheel-on trainer. Its dual-roller design allows for natural rear-wheel movement, and its front tire gripper keeps your bike secure, even during out-of-the-saddle efforts. This hybrid design also supports smart training with automatic resistance changes on compatible platforms.
The Feedback Sports Omnium takes a different approach, offering a more compact and portable option. It uses a roller system for the rear wheel while supporting the front fork with a lock-in mount. While it doesn’t offer automatic resistance, it provides a simple, travel-friendly solution for riders who want to train on the go.
Pros:
Offers the stability of wheel-on trainers with the ride feel of rollers
Easier setup and teardown than direct-drive trainers
The Wahoo KICKR ROLLR supports smart resistance adjustments
Cons:
Limited options for automatic resistance (only available on smart versions like the KICKR ROLLR)
May not offer the same immersive feel as direct-drive trainers
Smart Trainers vs. Classic Trainers
Smart bike trainers automatically adjust resistance to mimic real-world terrain when used with online platforms like Zwift, TrainerRoad, or Wahoo SYSTM. They provide an interactive, immersive experience that adapts in real-time as you ride. Classic Trainers (sometimes playfully referred to as "dumb" trainers) maintain a fixed resistance, and riders must manually change resistance levels. While classic bike trainers are more affordable, smart trainers offer better versatility and training value.
90+ Tip: If you’re planning to use virtual training apps or structured workouts, a direct-drive smart bike trainer will make your training experience smoother and more immersive.
Popular Indoor Cycling Trainers to Consider
Not all trainers are created equal, and with so many options on the market, it can be tough to know where to start. Below, we’ve highlighted five popular trainers that cyclists consistently recommend for their quality, performance, and overall value.
Wahoo KICKR Smart Trainer (Direct Drive):
The Wahoo KICKR is the gold standard for direct-drive smart trainers. Known for its quiet operation, precise power accuracy (±1%), and seamless compatibility with most virtual training platforms (specifically they mention, the KICKR has become a mainstay for cyclists looking for a premium training experience. The KICKR can simulate gradients up to 20% and can handle up to 2200 watts of power, making it suitable for everything from endurance rides to high-intensity interval training (HIIT).
In 2023, Wahoo introduced the Wahoo KICKR Move, an upgraded version of the KICKR with a fore-aft motion system. This subtle forward and backward movement mirrors the feel of outdoor riding, reducing strain on the back and enhancing overall comfort. This feature makes the KICKR Move one of the most natural-feeling trainers available, especially for long indoor sessions.
Price: $1,299.99 (sometimes on sale for $999)
Type: Direct-Drive Smart Trainer
Pros: Quiet, highly accurate, seamless app integration
Cons: Premium price tag for the KICKR Move upgrade
Best for: Riders who want a premium, immersive training experience
Saris H3 Direct Drive Indoor Smart Trainer
The Saris H3 is a quiet, powerful, and budget-friendly direct-drive trainer. With a reputation for quiet operation (59 decibels) and solid performance, it’s a smart choice for riders who want the benefits of a direct-drive trainer without the higher price of premium options like the Wahoo KICKR. The H3 can handle power up to 2,000 watts, simulate grades up to 20%, and offers power accuracy within ±2%.
The Saris H3 is compatible with all major cycling apps and its robust, foldable design makes it easy to store when not in use. While it doesn’t have the fore-aft motion of the KICKR Move, its smooth power delivery and straightforward setup make it a dependable option for any rider looking to crush their indoor training sessions.
Price: $649.99 (on sale often)
Type: Direct-Drive Smart Trainer
Pros: Affordable for a direct-drive trainer, compact foldable design, app compatibility
Cons: No fore-aft motion, slightly less power accuracy than premium trainers
Best for: Riders seeking a quieter, more affordable alternative to higher-end direct-drive trainer
Tacx NEO 2T Smart Trainer (Direct-Drive)
The Tacx NEO 2T is a powerhouse in the world of smart trainers. What sets it apart is its ability to simulate surface vibrations like cobblestones, gravel, and other road textures—something no other trainer does. The NEO 2T is also known for its “road feel” simulation, which makes it feel like you’re riding on actual terrain. With ±1% accuracy, a 2,200-watt max power, and 25% gradient simulation, it’s a premium option for riders who want total immersion. It’s also incredibly quiet, as it doesn’t use a belt drive like most trainers.
Price: $1,399.99 (also on sale often)
Type: Direct-Drive Smart Trainer
Pros: Surface simulation for cobblestones, gravel, and more; incredibly quiet; 25% gradient support
Cons: Premium price, more complex setup
Best for: Riders who want a realistic outdoor road feel and unique terrain simulation
Elite Direto XR (Direct-Drive)
The Elite Direto XR-T is one of Elite’s flagship smart trainers, offering a balance of precision, power, and compatibility. As a direct-drive trainer, it connects your bike directly to the trainer, providing a more accurate and stable riding experience. It features an integrated OTS power meter (Optical Torque Sensor) with an accuracy of ±1.5%, making it a favorite among cyclists who demand precision. It shines is its ability to simulate steep gradients up to 24% (More than the Wahoo but less than the Tacx), a standout feature for riders looking to train for challenging climbs. With support for power outputs up to 2,300 watts, this trainer can handle everything from endurance sessions to all-out sprints.
Price: $599.99 (Recommended Retail Price)
Type: Direct-Drive Smart Trainer
Pros: Highly precise power measurement, 24% gradient simulation, and compatibility with all major training platforms.
Cons: Higher price than wheel-on trainers and lacks fore-aft movement features seen in newer models.
Best for: Riders seeking precision power measurement, steep climb simulations, and a smooth, reliable indoor riding experience.
Virtual Cycling Training Platforms – Which One Should You Choose?
Indoor cycling doesn’t have to feel like a solo grind. Virtual cycling training platforms provide structure, entertainment, and competition, making every ride feel more purposeful which makes transitioning to indoor cycling easier. Whether you’re chasing your next FTP goal or just looking to stay engaged during the off-season, these platforms offer features to keep you on track. Here’s a closer look at the most popular virtual training platforms, along with details on pricing, standout features, and who they’re best suited for.
Zwift
The undisputed king of virtual cycling platforms, Zwift turns indoor riding into an immersive video game-style experience. Riders pedal through vibrant virtual worlds like Watopia, New York City, and Paris, all while competing with other cyclists in real time. Zwift offers group rides, structured workouts, races, and even social meet-ups with friends. The platform is compatible with smart trainers, power meters, and certain classic trainers with speed sensors.
Monthly Cost: $14.99/month
Best For: Riders who thrive on community and competition, or anyone who wants their training to feel like an online multiplayer game.
Standout Features:
Massive virtual worlds to explore and race through
Real-time group rides, races, and events
Fully compatible with smart trainers for automatic resistance changes
Customizable avatars and ride data display
Large, global user base with 24/7 activity
90+ Tip: Want to stay consistent? Schedule recurring group rides or training sessions with friends to make sure you’re held accountable.
TrainerRoad
TrainerRoad is all about performance-driven training. While it lacks the immersive virtual world feel of Zwift, it makes up for it with precision and structure. TrainerRoad is like having a personal coach in your living room, offering a vast library of structured training plans designed to make you faster. The app syncs with smart trainers to adjust resistance automatically, providing highly effective interval-based training.
Monthly Cost: $19.95/month or $189 annually
Best For: Cyclists focused on serious fitness gains, structured training plans, and power-based interval training.
Standout Features:
Over 100 training plans tailored to specific cycling goals (FTP, endurance, sprinting, etc.)
Workout Builder lets you customize training sessions
Power-based workouts with real-time interval tracking
Syncs with smart trainers for automatic resistance adjustments
Progress tracking with visual performance analysis
90+ Tip: Don’t just “ride to ride.” Use TrainerRoad to hit specific goals, like increasing your FTP (functional threshold power) or prepping for next season's race calendar.
Wahoo X (formerly Wahoo SYSTM, formerly formerly Sufferfest)
Wahoo X is Wahoo's all-in-one membership program for the Wahoo SYSTM training platform, offering cyclists a comprehensive, science-backed training experience. Designed to make you a more complete athlete, Wahoo X goes beyond traditional FTP-based training by utilizing the 4DP® methodology. This approach targets four key performance dimensions for a more personalized and effective workout experience.
Monthly Cost: $14.99/month or $149/year (billed annually)
Best For: Cyclists looking for a personalized, science-backed training platform with immersive content and diverse workout options.
Standout Features:
Daily Recommended Workouts – Personalized workout suggestions based on your fitness, training history, and availability.
4DP® Methodology – Customizes training based on four power metrics, not just FTP, for a holistic fitness boost.
On-Demand Video Content – Ride through scenic routes like Bavaria’s Oberjoch climb, train with pro peloton simulations, or follow recovery rides paired with documentaries and films.
Cross-Training Options – Includes yoga, strength training, and mental resilience workouts.
Content-Rich Workout Library – New workout series like "On Location" with global rides, pro peloton experiences, and “A Week With” athlete sessions.
Data Integration – Import completed activities from Strava, Zwift, and other platforms to create a unified training history.
Multi-Sport Compatibility – Includes cycling, strength, yoga, and mental toughness training, all in one place.
Image courtesy of Wahoo
90+ Tip: If you're looking for a training platform that keeps things fresh, Wahoo X delivers. With pro rides, immersive scenic routes, and challenges that feel like adventures, it's more than just numbers on a screen. The addition of Daily Recommended Workouts takes the guesswork out of training, making it easier to stay on track and crush your cycling goals.
Rouvy
Rouvy blends virtual cycling with augmented reality (AR), allowing you to ride real-world routes with realistic video overlays. Unlike the cartoonish graphics of Zwift, Rouvy provides real video footage of iconic climbs and scenic routes from around the world, giving you a more immersive riding experience. It’s like taking a ride through the Alps—without leaving your garage.
Monthly Cost: $14.99/month or 149 per year
Best For: Cyclists who want to "ride the world" from home, exploring iconic routes and real-world climbs with AR-enhanced visuals.
Standout Features:
Augmented Reality Routes – Ride real-world routes with AR technology that overlays your avatar on scenic video footage.
Route Library – Access thousands of iconic routes from famous cycling locations like the Stelvio Pass, Alpe d’Huez, and more.
Race Mode – Compete against friends or other cyclists in real-time, similar to racing on the actual routes.
Custom Workouts & Training Plans – Follow personalized training plans or create your own.
Dual Rider Feature – Two riders can train side-by-side using the same screen—perfect for partners or training buddies.
90+ Tip: If you’ve ever dreamed of riding Europe’s most legendary climbs, Rouvy makes it happen—virtually, at least. Plus, with its AR-enhanced rides, you’ll actually feel like you’re cruising through epic landscapes without leaving home.
Bkool
Bkool stands out for its versatility and variety, offering a blend of real-world video routes, 3D-rendered courses, structured training plans, and even virtual spin classes. This platform appeals to cyclists looking for variety in their training sessions, with options to ride real roads, 3D simulations, or even create custom routes. Bkool supports smart trainers, automatically adjusting resistance based on the route’s gradients. Cyclists can race against other users in real time or join group rides, adding a social element to training.
Monthly Cost: $9.99/month or $110/year (billed annually)
Best For: Riders who want a mix of real video routes, 3D worlds, and the ability to create their own custom routes. Ideal for those who want a spin studio experience, track cycling, or social rides with friends.
Standout Features:
Real-World Video Routes – Ride over 1,500 real-world video routes from across the globe.
3D Simulated Rides – Ride in 3D-rendered courses with terrain and environment changes.
Custom Route Builder – Create your own routes or upload GPX files to ride your favorite outdoor roads indoors.
Spin Studio Workouts – Participate in instructor-led spin classes for a more interactive, high-energy training session.
Track Cycling – Choose from 3 different real velodromes and experience the unique thrill of track cycling indoors.
Multiplayer Rides and Races – Ride and race in real time against other users from around the world.
Advanced Metrics & Analysis – Offers power, cadence, heart rate, and training load data tracking.
90+ Tip: If variety is what you crave, Bkool is like a cycling buffet with video routes, 3D courses, and custom tracks. It’s also one of the only platforms that allows you to create your own routes from GPX files, so if you want to recreate your favorite outdoor ride indoors, this is the app for you.
MyWhoosh
MyWhoosh is a free, immersive indoor cycling platform that offers riders an interactive experience with stunning virtual worlds, structured training plans, and real-time racing. As the official partner of Cycling Esports from 2024-2026, MyWhoosh is rapidly emerging as a serious contender in the indoor cycling space. What sets MyWhoosh apart is its completely free access—no subscription fees, no trial period—just an open invitation to train, race, and ride.
With vibrant virtual worlds inspired by real locations, live esports races, and in-depth performance analytics, MyWhoosh is quickly gaining traction as a viable alternative to paid platforms like Zwift. It integrates seamlessly with smart trainers and heart rate monitors, giving cyclists a well-rounded, data-driven training experience.
Monthly Cost: Free (100% free, no subscription required)
Best For: Cyclists looking for a free alternative to Zwift or TrainerRoad, those interested in esports racing, or riders who want a scenic, interactive ride experience.
Standout Features:
Completely Free Access – No monthly fees, no trial periods—just ride, train, and race for free.
Esports Racing – Official Cycling Esports partner for 2024-2026, with real cash prizes for winners of select races.
Virtual Worlds & Realistic Courses – Explore scenic, graphically-rich courses inspired by real-world destinations, with realistic terrain changes.
Structured Training Plans – Offers training plans and workouts created by experienced coaches.
Performance Analytics – Track your power, cadence, heart rate, and training load through easy-to-read data reports.
Live Race Broadcasts – Participate in real-time competitive esports races and watch live broadcasts of major races.
Smart Trainer Compatibility – Works with most smart trainers to offer resistance control based on the terrain.
Customizable Avatars & In-Ride Challenges – Personalize your rider avatar and take on mini-challenges to boost motivation.
90+ Tip: If you're looking for a free alternative to platforms like Zwift or Rouvy, MyWhoosh delivers in a big way. From esports races to training plans and interactive rides, you get premium features at no cost. It's ideal for riders who want a high-quality platform without committing to a monthly fee. Plus, as the official Cycling Esports partner, MyWhoosh is on the rise in the world of competitive indoor cycling.
Staying Motivated During Indoor Cycling
Transitioning from outdoor rides to indoor cycling can feel like a mental and physical shift. Without changing scenery, fresh air, or the natural variation of road conditions, it’s easy to lose steam mid-session. But with the right approach, your indoor training rides can be just as engaging as the open road. Here’s how to stay motivated and keep pushing your limits.
Leverage Virtual Platforms for Engagement
Apps like the ones we talked about above offer more than just workouts—they immerse you in a ride experience. Here's how they keep you coming back for more:
Join Group Rides and Races: Virtual platforms let you ride with friends, compete in races, and stay connected to a community.
Track Your Progress: Set weekly goals and let the app track your power, distance, and FTP progress. It’s satisfying to see those numbers climb.
Unlock Achievements and Rewards: Gamification keeps you engaged as you earn jerseys, unlock new gear, and collect badges for achievements.
Riding with others or challenging yourself to complete a specific goal on a platform like Zwift or MyWhoosh can transform a solo training ride into an exciting, competitive experience.
Create a Consistent Training Routine
Staying consistent is easier when you have a plan. Set clear ride times each week, such as “Tuesdays, Thursdays, and Saturdays at 6 a.m.,” and treat them like appointments you can’t miss. Structure your weeks with variety — maybe one ride is an easy recovery, another a high-intensity interval session, and the weekend ride mimics a long endurance ride.
Stay Comfortable During Long Rides
Indoor cycling can be harder on the body because you’re locked into a fixed position for long periods. Combat discomfort with these simple adjustments:
Change Positions: Alternate between riding in the drops, hoods, and tops of your handlebars. Stand up periodically to relieve saddle pressure.
Cool It Down: Use a fan to prevent overheating. Riding indoors without airflow causes excess sweat and fatigue.
Invest in Gear: Padded shorts, breathable kits, and trainer mats help absorb sweat and keep you comfortable.
Mix Up Your Training to Avoid Burnout
Doing the same ride over and over can feel like “Groundhog Day” on the trainer. Add variety to your schedule to keep things interesting. Here’s how to mix it up:
Themed Ride Days: Make Tuesday your climbing day, Thursday your sprint intervals day, and Saturday your long ride day.
Try Different Ride Types: Climbing challenges, FTP tests, and HIIT intervals add variety and new challenges.
Switch to a Different Platform: Spend a week on Bkool riding velodromes, then switch to Rouvy for scenic routes.
Small changes keep your sessions feeling fresh, not like a repetitive chore.
Tap Into Community and Accountability
Training with friends—even virtually—can make rides more engaging. Join a Zwift race, participate in a Rouvy group ride, or ride alongside friends on MyWhoosh. Many apps allow for live chatting or social interaction and even third-party apps like Discord can be used to interact, making it feel like you’re part of a community.
If you don’t have a training partner, set up weekly goals with friends or join online cycling forums where you can post ride screenshots and progress updates. Having people hold you accountable keeps you consistent.
90+ Tip: Motivation is easier when you see progress. Set short-term goals (like riding 3x a week or hitting 500 miles in a month) and reward yourself with a new jersey, shoes, or kit upgrade once you reach them. Achievements fuel momentum and momentum fuels success.
Embrace the Ride Indoors and Out
Indoor cycling isn’t just a winter compromise—it’s an opportunity to become a stronger, smarter, and more well-rounded cyclist. By transitioning to indoor cycling during the colder months, you’ll maintain your fitness, fine-tune your skills, and enter the next riding season ahead of the pack. From smart trainers and virtual platforms to structured workout plans and community engagement, there are more ways than ever to make indoor training both effective and enjoyable.
As you explore your options, remember that consistency and variety are the keys to long-term success. Mix up your sessions, stay connected with friends through virtual rides, and challenge yourself with new goals. Your future self will thank you when spring rolls around, and you’re already in peak condition.
If you’re looking for expert advice on gear, increasing comfort and performance, trainers, or cycling shoes, 90+ Cycling is here to help. Our team of passionate cyclists and bike fitters is dedicated to helping you get the most out of every ride—indoors or out. Ride smart, stay motivated, and keep those wheels spinning all winter long.