Von Collins is an accomplished triathlete and endurance cyclist, and the author of four fitness and training books: Smarter Running, Your First Triathlon Guide, Fit Foods, and 30 Rut-Busting Workouts. He has been cited as a triathlon, cycling, and fitness expert by Healthline, CNET, Forbes, Eat This, Not That and other major outlets.
The Indoor Bike Training Setup I Wish I Had When I Started
Indoor cycling used to be something I dreaded. A noisy trainer. A cheap fan. A bike that was surrounded by clutter in a cramped space. I was able to get my heart rate up, but on the enjoyment scale, it was 50% at best.
I didn’t know what I didn’t know. If I could go back, I would build a simple, functional setup from day one. A setup that made training easier, smoother, and—believe it or not—something I actually looked forward to.
Indoor training is not complicated, but it is specific. A few key pieces make the entire experience 10 times better.
Here is the setup I wish I had when I started.
THE PROBLEM WITH MOST INDOOR SETUPS
Before we get into the gear, understand this:
Indoor riding magnifies everything.
Heat. Noise. Fit issues. Lack of airflow. Every little thing feels bigger indoors.
Outdoors, the wind cools you. Indoors, nothing does. Outdoors, you coast on downhills and some flats. Indoors, you rarely stop pedaling. Outdoors, you move through space, stand, lean, adjust. Indoors, you are usually locked into a single position.
All of this makes indoor riding a different discipline. It’s not worse, and in fact can be some of the best riding you get all year. But because it is different, a proper setup matters more than people realize.
MY FOUR RULES OF INDOOR CYCLING
You should want to be in the space. If you can, try to avoid setting your rig up in dark, danky spaces, poor light, or low ceilings. You are going to spend quite a bit of time here, after all.
Stability is comfort. A stable trainer and a good mat reduce noise and vibration and let you focus. It is also a heck of a lot safer to be stable.
Consistency beats complexity. Simple tools used well > fancy tools used rarely. Buy quality, and you don’t have to buy too much.
Small upgrades matter. Indoors, little improvements go a long way, because you will use them over and over.
With those in mind, let’s build a setup, piece by piece.
THE SMART TRAINER: THE HEART OF THE SETUP
If there is one piece of gear worth getting right, it is the trainer.
There are two main types:
TYPE | DIRECT-DRIVE TRAINERS | WHEEL-ON TRAINERS |
DESCRIPTION | Your bike’s rear wheel comes off. The bike mounts directly to the trainer’s cassette. | Your rear wheel stays on. The tire contacts a roller. |
PROS | Quieter Smoother More accurate power Better road feel No tire wear | Cheaper Faster to mount Lighter and more portable |
CONS | Higher Cost Heavier; meant to stay in one place | Noisy Less accurate Eats tires Harder to sprint on |
If I could go back, I would buy a direct-drive trainer immediately. The difference in noise and feel is massive. It turns indoor riding from “something you tolerate” to “an actual training session.” Plus, even though you spend more on the direct-drive model, you will want to use it more. That is huge.
Minimum recommendation: A solid direct-drive trainer with about ±2% power accuracy. For the money, I really like the Saris H3.
Ideal recommendation: A mid- to high-end direct-drive trainer with good road feel and quiet operation. If you have the budget for it, the Tacx Neo 2T is awesome.
Remember, this is the engine of your entire setup. Get this part right.
THE TRAINING APP: STRUCTURE IS EVERYTHING
A smart trainer without an app is just resistance on a bike.
Training apps do three things: They give structure, they make the time pass much faster, and in some cases they can provide community.
The big players:
ZWIFT
Virtual worlds. Group rides. Races. Social energy. Probably the most popular app.
Good for: Riders who want variety and get motivation from others or group settings.
TRAINERROAD
Simple graphics. Focus on science-based programs. No frills or fluff. If you just want to train, this is the one.
Good for: Riders who want fitness gains with minimal distraction. This is structured training to the core.
WAHOO SYSTEM
A mix of structured workouts, strength, yoga, and mental training.
Good for: Riders who want a “full athlete” approach, and ideally who use Wahoo equipment.
MYWHOOSH
Free. Offers structured training and races. A newer entrant, and although it is free, you will notice more upsells and ads.
Good for: Budget-conscious riders who want a Zwift-like option.
My advice? Pick one. Stick with it. Indoor training only works if you show up regularly. A good app helps you do exactly that.
COOLING: AN UNDERRATED PIECE OF THE ENTIRE SETUP
You can ride outdoors on a 95-degree day because the wind cools you. Indoors, there is no wind. Not unless you create it.
This was my biggest early mistake. I would ride with a tiny tabletop fan and feel like I was melting 10 minutes in. I thought I was out of shape. The truth: I was overheating.
HOW TO FIX IT
Use at least one strong fan. Ideally two. Remember, airflow is just as important, and probably more important, than the actual temperature of the room.
Place one fan in front of you, chest height, giving you the simulation of air hitting you at 18mph as if you were on an outdoor ride.
If you can manage a second fan, have that one off to the side, angled at your torso and arms.
Big box-store fans are just fine. You don’t need the expensive smart fans unless you want them. With more expensive fans, you might find that the fan has better balance and is quieter. But this is not the place to bust your budget.
More cooling = better performance, lower heart rate, longer workouts.
This one upgrade alone transforms indoor training.
THE MAT: SMALL ITEM, BIG DIFFERENCE
A mat seems optional. In fact, I rode without a mat for many years, but now wish I would not have. You need a mat for three reasons:
It protects your floor from sweat. Your family, roommates, or landlord will than you for not leaving a puddle of sweat around.
A cycling mat doesn’t take a lot of space and might save your floor It reduces vibration and noise. Unless you have the trainer on carpet (which causes its own issues) you will want to minimize the vibration.
It stabilizes the trainer, especially when you are going hard or out of the saddle.
Even a basic exercise mat works. Firmer is better. Do not skip this. You will sweat far more than you expect.
THE PAIN CAVE SETUP: MAKE IT FUNCTIONAL, NOT FANCY
Your indoor training area does not need to look like a Pinterest home gym. It just needs to work. As with so many things cycling, function over form!
THE LITTLE ITEMS THAT MAKE YOUR TIME ON THE TRAINER BETTER
A towel on your handlebars. This is for your face.
A towel on your top tube. Cover any bolts or screws so they don’t corrode from your sweat.
A table or stand within arm’s reach. For water, your phone, a remote, whatever.
A TV or monitor at eye level or lower. If it is too high, your neck will feel it.
A second towel (trust me) for any rides over 30 minutes.
You will drop bottles. You will reach for things while riding. You will sweat. Make everything accessible. The easier your setup is to use, the more likely you are to train regularly. And if it works for your home and your family or roommates, just leave it setup all the time. You want to be able to jump on anytime you have a free 45 minutes.
DATA: WHAT MATTERS AND WHAT DOESN’T
Indoor training generates lots of data. But most of it you can ignore.
When I began riding indoors, I was too-focused on data. I was curious what speed I was going, distance, even the balance between my pedal strokes. It was overkill.
YOU ONLY NEED THREE METRICS
Power, Heart Rate, and Time.
That’s it.
Cadence is nice to have. Speed indoors is meaningless. Fancy analytics are almost always unnecessary.
Power tells you how hard you are working. Heart rate tells you how your body is responding. Time tells you what your total endurance exertion is.
Together, they give you everything you need to train well.
TIERED RECOMMENDATIONS: THREE INDOOR CYCLING SETUPS I WOULD BUILD TODAY
You do not need to spend a fortune. You can make great progress with a lean, simple setup. But if you want options, here they are.
BEGINNER INDOOR CYCLING SETUP (Budget-conscious, maximum value)
Mid-level direct-drive trainer, like the reliable Saris H3.
Single strong fan, it doesn’t have to be fancy. Something like this one
Basic training app, whatever suits your style and budget.
Exercise mat, basic. It can be bike-specific but doesn’t have to be.
One towel
Simple table or TV tray, or you can even use an Ipad or tablet.
This setup works for 95% of riders, but if you have the budget I highly recommend upgrading (below.)
INTERMEDIATE INDOOR CYCLING SETUP (Best balance of cost + performance)
High-quality yet affordable direct-drive trainer, like the time-tested Tacx Flux 2 which has everything you need.
Two fans, ideally ones that can angle up toward your face.
Zwift or TrainerRoad as the app. These are the two best, in my opinion. Zwift for social and visual interest, TR for hard-core training.
Dedicated trainer mat, something basic like the Power Lab mat
Tablet or TV at eye level. Something like the Insignia 32 is super affordable and easy to see.
Two or three towels
Better hydration setup (two bottles)
- Simple table or tray nearby
If you ride 3–4 days per week, this is the sweet spot.
ADVANCED INDOOR CYCLING SETUP (“Go big,” high comfort, serious training, long winters)
Premium smart trainer, something like the Tacx Neo 2T which is the best high-end trainer and ultra-quiet and reliable.
Smart fans or large industrial fans (but the latter can be loud.)
Large screen, like on a 50-inch smart TV (the Insignia is a good deal.) Consider dual screens, which allows for programming on one and the app on the other.
Strength and core area nearby, or at a minimum an open space for bodyweight exercises.
Sweat catcher + mat + riser block. The Wahoo mat is made just for indoor cycling and has noise insulation.
App + training plan… again, Zwift or Trainerroad.
- Simple table or tray nearby
This is the setup that makes indoor training feel enjoyable. If you have the budget for it, go for it.
6 COMMON MISTAKES I WISH SOMEONE WARNED ME ABOUT
After thinking about how early days on a smart trainer, there are a few things I wish I could have told myself to do differently from the get go. 6, in particular.
1. Skimping on airflow
You will overheat. Fix this early. If you ride in a warm, stuffy room, you will be miserable starting at about minute 5.
2. A noisy trainer
If it sounds like a jet engine, you won’t use it. Your family, roommates, or (if you are in an apartment) neighbors will hate it too. It was literally to the point where my wife would not let me ride if my baby was sleeping a floor away!
3. Using a road bike with bad fit
Indoor riding exposes fit issues fast. Because you are in a fixed position for so long, a bad fit will feel even worse indoors.
4. Letting clutter take over
Keep the area simple. You want this space to be all about cycling, not doubling as an office, storage room, and entryway.
5. Ignoring hydration
You need more water indoors than outdoors. Have water around, and a table where you can easily reach for more.
6. Thinking you need everything at once
Build slowly. Add what you need, when you need it. When you buy, buy quality.
FINAL THOUGHT
Indoor training is not glamorous. It is not scenic. It is not why most of us fell in love with cycling. But it is one of the most efficient, effective ways to get stronger, fitter, and more consistent.
The right setup makes all the difference. If you train well in the winter, you will be faster come spring.
