About The ERG Room

The ERG Room is a free library of structured workouts for indoor cycling. Every workout comes with an interval table, a power profile you can read at a glance and files you can load into the apps riders actually use: ZWO for Zwift, MRC for TrainerRoad, Golden Cheetah and most trainer software, and ERG files built for your own FTP.

Next to the workouts we write plain-English guides: how power zones work, how to test your FTP, how to put a week of training together and how to get the most out of a smart trainer in ERG mode.

Why workouts are free here

Riding indoors is easier with a plan, and a plan should not depend on a subscription. You can download any workout without an account, change it in your own software and share it with your club.

Who is behind it

The ERG Room is run by a small team of riders who spend more winter hours on trainers than they would like to admit. We are not a coaching company and we do not sell plans. If you need a training plan built around your health, history and goals, a qualified coach is the right person.

About this domain

The address ergdb.org used to belong to ERGdb, an open-source workout database; later the address pointed to the TrainerDay app. The ERG Room is a new and independent project. It is not affiliated with TrainerDay or the original ERGdb, and none of the workouts here come from their database.