# How does resistance mode work?

**URL:** <https://www.trainerroad.com/forum/t/how-does-resistance-mode-work/71547>\
**Category:** TrainerRoad Software\
**Created:** [April 10, 2022, 7:06pm UTC](https://www.trainerroad.com/forum/t/how-does-resistance-mode-work/71547 "2022-04-10T19:06:30Z")\
**Posts on this page:** 4\
**Page:** 1

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**Author:** ![ArHu74](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/arhu74/32/177458_2.png) [@ArHu74](https://www.trainerroad.com/forum/u/ArHu74)\
**Post date:** [April 10, 2022, 7:06pm UTC](https://www.trainerroad.com/forum/t/how-does-resistance-mode-work/71547/1 "2022-04-10T19:06:30Z")

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Tomorrow I have [Log In to TrainerRoad](https://www.trainerroad.com/app/cycling/workouts/1056114-moriah) planned. Last week I had Guard and it didn’t really work well in ERG mode, so maybe this week I’ll try in resistance mode. Last workout I tried switching from ERG to resistance but found out I quickly ran out of gears, so which gear and chainring do I start in when starting a workout in resistance mode (shimano semi-compact and 11s 12-25 cassette)

edit: incidentally the work intervals of both these workouts are 2:06 not 2:00 and rests 3:54 not 4:00 as in the description text

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**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\
**Post date:** [April 10, 2022, 7:22pm UTC](https://www.trainerroad.com/forum/t/how-does-resistance-mode-work/71547/2 "2022-04-10T19:22:08Z")

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For starting, you can check out the support section on Resistance mode.

> **[Smart Trainer Modes Explained](https://support.trainerroad.com/hc/en-us/articles/360024069532-Smart-Trainer-Modes-Explained)**
>
> A "smart" ("electronic") bike trainer has electronic features that allow riders to choose how they would like to work out: with resistance that's controlled automatically, or resistance controlled ...

Key here is finding a Resistant percentage setting that is appropriate for you. The trainer in use, gearing on your bike and even your FTP relative to your trainer capabilities will all lead to a potential different setting.

I find that Resistance around 20-40% can work well for many trainer and gearing setups. But experiment as needed of that is not enough Resistance in use.

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**Author:** ![ArHu74](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/arhu74/32/177458_2.png) [@ArHu74](https://www.trainerroad.com/forum/u/ArHu74)\
**Post date:** [April 10, 2022, 7:37pm UTC](https://www.trainerroad.com/forum/t/how-does-resistance-mode-work/71547/3 "2022-04-10T19:37:16Z")

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is there a test workout I could use to find out a good setting?

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**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\
**Post date:** [April 10, 2022, 8:09pm UTC](https://www.trainerroad.com/forum/t/how-does-resistance-mode-work/71547/4 "2022-04-10T20:09:39Z")

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This could be a good one.

> **[Get Faster with TrainerRoad](https://www.trainerroad.com/app/cycling/workouts/438548-intro-workout-non-smart)**
>
> Cycling's most effective training system. Structured indoor and outdoor workouts, proven training plans, and easy-to-use ride analysis tools.