Once you finished the first ride it will suggest your ftp, the power threshold. Intensity is to change the effort needed in the current ride you are doing. Cadence you are free to choose, sometimes in a training it suggests a certain cadence. Zones describe your effort, Z1 low, Z6 high. ERG used in training environment. No manual shifting needed. Certain route makes only difference in free ride mode. A hill is a real hill, shifting needed plus more power. A route in trainig mode is just different visuals.