Indoor Training Using a Powermeter

autorRotor Bike Components
fecha3rd January 2020

Indoor training is one of our best allies when winter comes. The turbo trainer is an option that although not too suitable to spend many hours a day on it, allows you to do quality workouts with a duration of around one or two hours long. In addition, without any external conditions coming into play, such as the type of road, asphalt and being able to completely dedicate your time on only your pedaling, a powermeter is a great ally to maximize your workouts.

Here at ROTOR we have talked to you on many occasions about the importance of training with a power meter. If you know everything there is to know about the options watt meters give you, you can get much more out of your workouts. Power meters, depending on the type they are, give us a variety of fundamental parameters to know our level of training, as well as assess the ongoing  improvement.

At ROTOR we have three types of power meters, all of them integrated in the crankset, that will allow us to measure from the watts that we generate in each phase of the pedal stroke (Torque 360), as well as the cadence, or the recommendation of the correct positioning of the chain rings (OCP) depending on how we pedal when applying the maximum power.

Potenciómetros 2INpower

Within all the parameters to consider when we use a powermeter, watts, cadence and power applied during the pedaling cycle, we can understand how many watts we apply on average and how we use them with respect to our right and left legs. In this sense, systems such as ROTOR 2INpower, allow you to know the independent power of each leg, which will help you improve your training routine, as well as the biomechanics of your pedal stroke.

ROTOR INpower systems have a cadence sensor built into the crank arm, so you won’t have to install any extra sensors and is compatible with ANT + or Bluetooth Smart systems. In addition, In the range of products ROTOR offers, you have the INspider which is installed on the spider on the right hand crank and is compatible with most ROTOR bottom bracket systems regardless of whether you use oval or conventional chainrings.


Indoor workouts are the ideal scenario to assess, with the help of the power meter, not only what your level of training is, but also how we apply the force throughout the pedal stroke, if we are using the appropriate cadence and our maximum power output. Having all this information will help us know at what level of muscle training we start with at the beginning of the season, to be able to compare it as it progresses.

With the help of a power meter, we can know the number of pedal strokes per minute at any given time, at specific moments of training, or total training average. In turn, we can also know the power that we have applied at each moment in the pedal stroke in order to identify how much power we used at certain moments with high cadence or at moments with lower cadence.

The pedal stroke that the ROTOR power meters are able to read in the entire 360 degree range (Torque 360) is an ideal tool, since it will allow us to know at what time of that cycle we apply the greatest amount of force on the pedals and how we apply the force in the higher overall output stages with and how we return to the moment of maximum power output.

All these parameters during indoor training are much easier to read, as well as to work on improving. When on a turbo trainer, we do not have all the external factors that can affect our pedaling, so we can totally focus on the pedal stroke and through our displays (any compatible with ANT +, or Bluetooth through the ROTOR Power application in the ROTOR INpower powermeters) we can see our instantaneous wattage measurement, in addition to pedaling cadence.

Cadence is something that can be worked on very well during indoor training and can help us improve pedaling fluidity in order to use less watts per pedal stroke and more volume of pedal cycles. When we pedal with a higher cadence, less tension is inflicted on our muscles, as well as on our joints.

By doing this, we apply less power to the pedals, which makes energy expenditure, mostly aerobic, which results in lower glycogen reserves. In addition, a high cadence allows the muscles to oxygenate much better and that the accumulation of lactate is much lower (greater oxygenation, faster the elimination of lactate).

On the contrary, if you use a very slow cadence, you will be making a greater effort with the muscles and joints, in addition to overloading the muscles, using more power and energy than you need and accumulating more lactate for the lower muscle oxygenation (more work in anaerobic areas).

The power meter is something that is becoming increasingly more widespread in non-professional cyclists, seeking to improve their workouts with the help of technology. Analyzing the pedaling, knowing the power we apply, improving the cadence, or simply seeing the evolution of our contribution in watts in moments of maximum power, are essential to improving our training. Take advantage of those colder days when it becomes difficult to go outside to train, to make your indoor training with a power meter your greatest ally.

Would you like to know more about the ROTOR powermeters?