Hometrainer met 6 versnellingen

Why a turbo trainer?

Training indoors is efficient. You ride exactly the effort you want, without traffic, junctions or descents. An hour on the trainer is often similar to an hour and a half outside, because you never coast. That makes it ideal for intervals and winter training.

There are three main types. With direct drive you remove the rear wheel and put the chain straight onto the trainer. It is quiet, accurate and solid. With wheel-on, the wheel stays in the bike and a roller presses against your rear tyre: more affordable and more compact, but louder and slightly less accurate. Rollers are free-standing drums you balance on: you train balance and smoothness, but resistance is lower.

Good direct drive trainers are typically accurate to about plus or minus 1 percent, wheel-on trainers 2 to 5 percent, and simple rollers usually measure nothing. For power-based training that difference matters.

A trainer needs a few extras: a mat, a fan (you sweat far more than outdoors) and, for wheel-on, perhaps a special trainer tyre. With the right setup you will use it often and regularly.

Direct drive, wheel-on or rollers

The three systems differ a lot in noise, accuracy and price level.

Noise and accuracy are indicative and vary by model and setup.

How to use a turbo trainer

1. Set it up

   Put the trainer on a mat on a level surface and set it level. Place a fan nearby.

2. Mount your bike

   With direct drive you take off the rear wheel and fit the cassette on the trainer. With wheel-on you clamp the bike by the quick release and adjust the roller.

3. Connect your trainer

   Connect to your app via Bluetooth or ANT+. Run a calibration for a reliable reading.

4. Warm up

   Ride easily for 10 to 15 minutes before your session. Have plenty to drink.

5. Wipe down afterwards

   Wipe sweat off bike and trainer, because it corrodes the frame, bars and parts.