Treadmills vs Smart Bikes: How Winter Training on Wattbike Proton Helps Runners Smash PBs

A Real-World Example: Winter Training That Led to a Marathon PB

When Sarah, a 38-year-old runner preparing for the Manchester Marathon, faced icy pavements and dark winter mornings, she turned to the Wattbike Proton for off-feet conditioning. By swapping two of her weekly easy runs for structured Wattbike sessions, she built aerobic endurance without the pounding on her joints.

Through tailored workouts on the Wattbike Huband using the bike fit guide to optimise posture, Sarah increased her FTP by 15% over 12 weeks. By spring, her running VO₂ max improved, her legs were fresher, and she smashed her marathon PB by 7 minutes.

"The Wattbike Proton completely changed my winter training," Sarah says. "I could maintain my running fitness safely indoors, target specific weaknesses, and come out of winter stronger than ever. It’s become my go-to tool for off-feet conditioning."

Her story highlights how the Wattbike Proton isn’t just a bike — it’s a winter training solution for runners who want to maintain momentum, avoid injury, and improve performance.

Comparing Treadmills & Stationary Bikes

The key difference is clear: treadmills replicate running, whereas bikes offer a low-impact alternative. Both can support winter running performance, but their approaches differ:

• Stationary bikes (including the Wattbike Proton) allow structured indoor training, with adjustable settings to mimic running posture. Check the bike fit guide to ensure proper saddle height, handlebar positioning, and out-of-saddle mechanics.

• Treadmills provide direct running practice, but with higher joint loading, monotony, and less interactive engagement.

Smart bikes let runners continue structured winter training safely, improving cardiovascular fitness, endurance, and even late-race form without the risks of icy roads or fatigue overload.

6 Ways Smart Bikes Improve Running Performance in Winter

1. Interactive workouts – With the Wattbike Proton, Sarah synced to apps like Strava and TrainingPeaks, combining real-world routes and structured running training plans. This kept her motivated and allowed her to track progress against clear targets.

2. Endurance building – Indoor cycling allows for longer sessions without the cumulative impact of pounding pavements. Sarah’s winter rides improved aerobic efficiency and stamina, directly benefiting her marathon pace.

3. Motivation – Running can feel monotonous in winter. Swapping a treadmill run for a structured Wattbike session refreshed Sarah’s training, keeping her engaged and consistent through the darker months.

4. Taking the load off – Smart bikes provide off-feet conditioning, reducing stress on joints and muscles while still developing fitness that transfers to running performance. Learn more about off-feet conditioning.

5. Reducing injury risk – Low-impact cycling minimizes strain on the musculoskeletal system, letting runners maintain training volume while avoiding overuse injuries common in winter months.

6. Full-body conditioning – Standing intervals and varied resistance engage core and upper-body muscles, complementing running strength and supporting efficient posture.

Pros & Cons of Smart Bikes for Runners

Pros of Smart Bikes

• Immediate usability – Whether you’re a beginner or experienced, Wattbike smart bikes are ready to go with minimal setup. You can start targeting running-specific muscles and aerobic fitness straight away.

• Over 100 dedicated workouts – The Wattbike Hub offers structured plans for runners, cyclists, and triathletes, with workouts designed to build endurance, strength, and interval performance.

• Adjustable intensity – From long, steady-state rides to high-intensity interval sessions, smart bikes let you tailor workouts to your exact goals. A HIIT session can rival a hard treadmill run, while longer, moderate sessions boost aerobic efficiency without overloading joints.

• Performance testing and feedback – Measure FTP, track improvements, and complete time trials to ensure you stay on track for running targets. Sarah credits these performance insights for identifying weaknesses and sharpening her marathon prep.

• Compact and home-friendly – Unlike treadmills, the Wattbike Proton takes up minimal space, making it easy to integrate into a home gym or even a living room.

Potential Cons of Smart Bikes

• Device dependency – Interactive features require a compatible tablet or smartphone to connect to apps and record data.

• Posture awareness required – It’s easy to hunch over; maintaining an upright position engages core and upper-body muscles fully.

• Not a running replica – While beneficial for fitness and strength, indoor cycling doesn’t replicate the exact mechanics of running. It complements, rather than replaces, outdoor running sessions.

• Cost consideration – Advanced smart bikes like the Wattbike Proton are an investment, though finance options are available. See smart bike vs air bike comparison for more guidance.

Pros & Cons of Treadmills

Pros of Treadmills

• Adjustable incline – Replicates hill work, which is valuable for strength and weight management.

• Flexible pace control – Walk, jog, or sprint depending on recovery or training goals, providing variable intensity.

Cons of Treadmills

• High impact – Running indoors places repeated stress on joints, which can increase injury risk during winter training blocks.

• Bulky footprint – Treadmills require significant space, which can be a challenge for smaller homes.

• Limited interactivity – Less motivation and feedback compared with smart bikes connected to apps.

• Monotony – Staring at the same wall or screen can reduce mental engagement and adherence to winter training plans.

Choosing Between Treadmills and Smart Bikes This Winter

Selecting indoor equipment depends on training goals, space, and injury history:

• Want to maintain fitness with minimal impact? Wattbike Proton is ideal.

• Need to replicate race pace? Treadmill can help but with higher strain.

For Sarah, the smart bike allowed her to train consistently, maintain fitness, and ultimately set a marathon PB, proving the winter training potential of the Wattbike Proton.

Factors to Consider When Choosing Between Treadmills vs a Smart Bike

When you’re choosing between a treadmill and an indoor smart bike, you should consider all of the reasons for your investment. Ranging from your performance targets to your space constraints, here’s an overview of what you should consider:

1. Price - Whilst these can vary, the overall price you’re looking at may be similar depending on what level of technology you want from your indoor training equipment. Where a cheaper option for either a treadmill or a smart bike may be available, you may find their capability limits you, and you’ll end up upgrading later down the line. Plus, the Wattbike Atom is available on indoor bike finance to help you.
2. Training programme - If you want to add versatility to your exercise programme, then a smart bike means your indoor workouts aren’t simply a recreation of your outdoor running. Instead, they provide a new way to train, to keep you motivated to stick to your exercise.
3. Interactivity - If you want to share your progress, explore real-world routes virtually, and interact with your workout data then a smart bike offers a wide range of options to choose from, from training apps to connecting to a heart rate monitor.
4. Space - If you aren’t blessed to have a large indoor gym set-up, then opt for a smart bike. With a smaller footprint, you may find these more convenient to introduce into your living space without being too bulky.
5. Personal preference - Remember, what matters most is choosing what equipment you will actually use. If you’re more likely to exercise on an indoor bike, then opt for the smart bike. If you think you’d most frequently gravitate towards the treadmill, then that’s the choice you should make.

Improve Performance with Wattbike

We’re passionate about providing an all-round training experience for cyclists, runners, and more. From advice on what to eat after cycling, to the best workouts to train for sportives, you’ll find it with Wattbike.

Improve Winter Running Performance with Wattbike

From bike fit calculators to off-feet conditioning guidance, Wattbike provides resources to keep runners progressing safely. Incorporating structured indoor cycling into winter training helps maintain aerobic capacity, reduce injury risk, and build strength that translates directly to running performance.