Home Search Results

17 results for “Training with Heart Rate Power”

Found 17 results

Power vs. Heart Rate

If Power vs. Heart Rate was a boxing match, Heart Rate wouldn't make it through the first round when it comes to interval training. Here's why Power is the ultimate metric for interval-based training. Weaknesses of Heart Rate - Heart rate varies based on many external factors - Fatigue - Sleep - Stress - Illness - Glycogen level - Hydration level - Temperature - Humidity - Motivation - Caffeine - As a result, your heart rate zones can change dramatically from day to day - It takes 90-120 seconds for your Heart Rate to respond to a given effort - Cardiac Drift: As you become more fatigued, your HR continues to get higher throughout a workout due to multiple fatiguing factors such as dehydration and muscular fatigue Strengths of Power - FTP is a solid and stationary number. Some days you may not be able to express high percentages of your FTP, but that does not change the value of your FTP - Assuming your equipment is properly calibrated and correctly zeroed, if you aren't living up to your power targets, you know with greater certainty whether fatigue is an issue and can rule out most external factors skewing your data measurement - As you get faster, you can quantify the extent of your improvements through recurrent FTP testing https://www.youtube.com/watch?v=gdfun9tociQ Podcast Discussion [56:10] Podcast 134: Power vs. Heart Rate

Power 101 • Last updated on Aug 13, 2026

VirtualPower vs. Power Meters

Looking for more information on what differentiates power and VirtualPower-based workouts? You're in the right place. VirtualPower Defined VirtualPower turns your indoor non-smart trainer into a power meter. Just hook up an ANT+ or Bluetooth Smart speed sensor and select your trainer in the VirtualPower settings. When you start to ride, your speed will be converted to power based on the known power curve for the trainer. How VirtualPower Works As your wheel speed increases, so does your power. Each trainer has a unique speed-to-power ratio, otherwise known as a resistance curve. This allows us to plug in your current speed and display watts. We've built this into our software, so it happens on the fly and is seamless to you. Training with Power Training with power means using a device that directly measures power, such as a power meter (e.g., PowerTap, SRM, Quarq) or a smart trainer (e.g., KICKR, Computrainer, Powerbeam Pro). VirtualPower vs. Power - Which is the right choice for me? The main factor to consider when choosing between power and VirtualPower is cost. Power meters and smart trainers are, simply put, expensive! If you're not ready to shell out USD$600-3,000, you'll want to use VirtualPower. Power meters are great to race and train with, but if you're not quite ready to make the leap or just want to get a feel for training with power, VirtualPower is a great option. We think VirtualPower is a much better way to train than by heart rate or RPE. Heart Rate based training often "lags" behind actual efforts since the heart needs time to respond, usually 90 - 120 seconds, but when it comes down to it, a power meter will still be more accurate than VirtualPower. Is my trainer compatible? If you're a cyclist planning on using VirtualPower, a power meter, or a smart trainer, check with our list of supported devices and trainers.

VirtualPower • Last updated on Aug 13, 2026

Creating a Custom Display on Hammerhead for Outside Workouts

Adding a custom screen to your Hammerhead head unit allows you to display important metrics for your TrainerRoad Outside Workouts. TrainerRoad Outside Workouts on Hammerhead When you push an Outside Workout to your Hammerhead, your Hammerhead automatically presents you with this display for your workout. This display includes target power and power, cadence, and an overview of the current interval as well as a preview of the upcoming intervals. HammerHead_7_WorkoutViewWithinRange.png In addition to this display we recommend building a custom display to follow along during your Outside Workouts. This custom display includes: 1. Remaining Interval Time 2. Target Power 3. 10s Average Power 4. Lap Average Power 5. Heart Rate 6. Cadence. HammerHead_10_CustomView.png This custom display includes everything you need to successfully execute your TrainerRoad Outside Workout. Here’s how you can create this custom display: How to Create a Custom Outside Workouts Profile Step 1: From the home page of your Hammerhead device select the app settings icon in the bottom left-hand corner of the screen: HammerHead_1_MainScreen.png Step 2: In the Apps view Select Profiles: HammerHead_2_AppsView.png Step 3: Under Profiles select Training HammerHead_3_ProfilesView.png Step 4: Toggle the Profile Type to Outdoor Step 5: Select your Data Pages HammerHead_4_TrainingProfileView.png Step 6: Select Layout at the bottom of the screen: HammerHead_5_LayoutEditSelection.png Step 7: Choose your desired Data Card layout with six data displays. We recommend this one: HammerHead_6_LayoutSelection.png Step 8: Tap the top display box. Under workout select ‘Interval Time Remaining’ HammerHead_12_CustomView_TopSelection.png Step 9: Tap the second display box and select Workout intervals current target power HammerHead_14_CustomView_SecondSelection.png Step 10: Tap the third display box and add 10 second rolling Average Power HammerHead_16_CustomView_ThirdSelection.png Step 11: Tap the fourth display box and add the average lap power HammerHead_18_CustomView_FourthSelection.png Step 12: Tap the fifth display box and add heart rate HammerHead_20_CustomView_FifthSelection.png Step 13: Tap the sixth display box and add cadence HammerHead_22_CustomView_SixthSelection.png Step 14: Your custom display is built! Navigate back to the main menu to save your custom display.

Outside Workouts • Last updated on Aug 20, 2026

How to Estimate Training Stress with Heart Rate Data

Yes. TrainerRoad uses a machine learning model to estimate TSS based on Heart Rate data for your outside rides when a power meter is unavailable or for you runs when you have heart rate data. How to set up Heart Rate Based TSS Estimation Step One: Log in to the TrainerRoad website. Step Two: Select the Account tab and scroll to the bottom of the page. Select TSS Estimation Screenshot 2026-07-15 at 11.31.34 AM.png Step Three: Set your Max Cycling heart rate and whether or not you want TSS automatically estimated for past and future rides or if you would like to make decisions on a case by case basis. Screenshot 2026-07-15 at 11.33.37 AM.png Updating Max Heart Rate and TSS Estimation You can update your max heart rate and automatic TSS preferences at any time in the TrainerRoad app and the website by returning to these same settings or editing a ride's TSS. To do it through a ride follow these steps: Step One: Navigate to the Calendar and select the ride you would like to estimate or edit the TSS of. Step Two: Select the pencil icon in the bottom left hand corner of the ride's detail page. Step Three: Select the option that says Estimate TSS Screenshot 2026-07-15 at 11.50.28 AM.png Step Four: Make any changes you would like and select Save Screenshot 2026-07-15 at 11.48.21 AM.png Automatic TSS Estimation If you opt for All past and future rides or future rides only, your TSS will automatically be estimated using heart rate data when power data is not available and heart rate data is available. If you would ever like to manually adjust a rides TSS estimation when you have this setting on you will need to swap over to the "I Will Decide Per Ride" option in these same settings. You can adjust this setting as well as your maximum heart rate at any time. Estimating TSS for Past Rides If you opt to estimate TSS for past rides you will be prompted to confirm this choice before saving your TSS estimation settings. Screenshot 2026-07-15 at 11.35.45 AM.png Estimating TSS for Individual Rides If you opt to decide per ride whether you would like to use heart rate or RPE to estimate TSS you will be presented with the option to manually estimate your TSS on any of your rides without power data. If you would prefer to use heart rate for a ride you can select Heart-Rate Based tab under Training Stress: If you would like to use RPE-Based TSS estimation on a particular ride instead you can swap over to the RPE-Based option and select the rides intensity for an RPE based TSS estimate Screenshot 2026-07-15 at 11.42.42 AM.png

General Usage FAQs • Last updated on Jul 16, 2026

How to Sync and Analyze Runs in TrainerRoad

Running activities can be imported and analyzed within TrainerRoad. Runs can be accessed in the apps and website and are automatically imported from Strava or Garmin Connect via Activity Sync, or manually imported on the TrainerRoad website. How to Import Runs into TrainerRoad Enable Activity Sync with Strava and/or Garmin Connect to automatically import your running activities. Your imported runs will automatically associate with the planned runs on your Calendar once they import into TrainerRoad. Runs will automatically backfill once you set up Activity Sync. If you haven't already you can set up activity sync with these two platforms for automatic syncing of your runs: - Strava - Garmin Connect Manually Importing Runs You can also manually import runs as .fit .tcx .gpx .pwx .zip and .json files directly into TrainerRoad. To manually import one or several runs follow these steps. Step One: Log on to the TrainerRoad website and select the Career tab Step Two: From the Career menu select Activity List Screenshot 2026-07-16 at 1.37.29 PM.png Step Three: Select Import Activity to launch the Import Activity tool. Screenshot 2026-07-16 at 1.39.36 PM.png Step Four: Drag and drop files, or select Browse, to import your run activities. Screenshot 2026-07-16 at 1.40.35 PM.png When your run is finished uploading you will have the option to view the new activity details or exit out! Analyzing Run Data You can dig into the contents of your completed runs on the TrainerRoad website. To take a closer look at your stats from a finished run select your run from the TrainerRoad Calendar. This will give you an overview of your stats for the run as well as a Map of the run if you ran outside. To drill further into the run select View Details. Screenshot 2026-07-16 at 2.02.36 PM.png From here you can drag and scroll over the graph at the top of the run to get statistics for specific durations of the run. You can also see a breakdown of any laps you took during the workout and zoom in closer on the map for your run (if you ran outdoors.) Screenshot 2026-07-16 at 2.04.37 PM.png At the bottom of your run you can also enter notes for the run and disassociate or associate your run with any planned run on the TrainerRoad Calendar. Screenshot 2026-07-16 at 2.05.50 PM.png Frequently Asked Questions What data is displayed on the Run Activity Details page? Run details include pace, elevation, intervals, and a map when the ride has been completed outdoors. It will also include cadence, heart rate, and power if your device records these metrics. Can I switch between using kilometers and miles? You can manage your preferences for units from the Account section of the website or apps. How is Run TSS measured in TrainerRoad? Currently, Run TSS is estimated using RPE or heart rate. You can learn more about TSS estimated by heart rate here: How to Estimate Training Stress with Heart Rate Data Does TrainerRoad AI see my runs? Yes! TrainerRoad AI will consider your runs when considering your overall training load and making rest and recovery siggestions. What platforms does this import work with? TrainerRoad will import runs from Strava and Garmin Connect. Can I import indoor runs into TrainerRoad? Yes! Runs marked as being completed indoors on the device you use to record running activities will automatically be imported into TrainerRoad and marked as indoor activities. Why do some of my runs not have GPS files associated with them? If you aren’t seeing a GPS file alongside your run, this means the run was marked as being completed indoors on a treadmill.

Activity Sync • Last updated on Jul 16, 2026

Pushing an Outside Workout to Garmin

TrainerRoad cycling workouts can be pushed to Garmin head units via Outside Workouts. Here are the steps to make that possible. - Planned swim and run workouts cannot be pushed to Garmin. Authorize Garmin Sync To allow outside workouts to push to Garmin Connect, set up Activity Sync to include pushing workouts from TrainerRoad to Garmin. If you have previously set up Activity Sync, you will need to re-authenticate to enable this. Allow TrainerRoad to share data with Garmin Connect by enabling all the toggles. - Note; the "Historical Data" toggle is disabled by default. Manually enable it for your training history to sync to TrainerRoad. Screenshot 2025-12-16 at 08.47.09.png You can Learn more here: - How to Run TrainerRoad Workouts on Your Garmin Edge Scheduling a Workout Once workout push is enabled, todays scheduled TrainerRoad outside workouts will be pushed to Garmin Connect. - Only cycling workouts set to be completed outside will sync to Garmin Connect. - Please note that this is not possible for any TrainerRoad FTP Tests. - We strongly encourage athletes to complete FTP Tests inside for safety and accuracy. If you would like to complete an FTP test outside, you can manually complete an FTP test of your preference, and manually update you FTP in your TrainerRoad account. - Workouts will be pushed to Garmin the day that they are scheduled. - Workouts scheduled outside of today will be "Scheduled for Garmin", and won't appear on Garmin Connect yet. Screenshot_2023-01-13_at_08.43.58.png Once a workout is "Pushed to Garmin", it will appear on your Garmin Connect calendar. Screenshot_2023-01-13_at_08.47.41.png Screen_Shot_2019-06-04_at_2.57.13_PM.png Starting a Workout To start a workout, turn on your Garmin head unit and make sure it connects to your mobile device via Bluetooth. When this happens, your Garmin Connect account will send the workout to your head unit. You should see a "Download Complete" message on your Garmin when it has finished syncing. 49.bmp Once this is complete, navigate to your workout screen where you should be prompted to complete your scheduled workout. 31.bmp Note: If you aren't prompted to start your scheduled workout, it may be visible from your Training Plan/Calendar. TrainerRoad Recommended Setup For the closest thing to a TrainerRoad workout, we recommend creating a custom screen with the following Data Fields. To learn how to get the most out of your outside workouts visit our Outside Workout Best Practices article. new_screen_1.bmp Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target - Nested under the "Workouts" category. - Shows your target power and average power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Workout Comparison - Nested under the "Workouts" category. - Displays a graphical representation of your workout. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: Make sure you're on the latest firmware version to access the updated data fields. *For older generation Edge devices and all Garmin watches without the Time to Go field, we suggest Lap Time as an alternative. For more detailed information on how to create a custom screen, go here.

Outside Workouts • Last updated on Aug 20, 2026

Bluetooth Smart Connectivity

Bluetooth Smart (4.0) is a wireless communication protocol that devices such as heart rate straps or speed/cadence sensors use to communicate with TrainerRoad. The devices you connect to TrainerRoad must be either Bluetooth Smart or ANT+. * When running TrainerRoad on our Air application Bluetooth Smart is only able to pair to one power meter at a time, including smart trainers. If you would like to pair a smart trainer and a power meter, you must use ANT+. Using Bluetooth Smart with the TrainerRoad iOS App TrainerRoad is compatible with any iPhone or iPad that has Bluetooth 4.0 built in. iPhones with BT 4.0: 4s, 5, 5s, 5c, 6, 6s, 6 Plus, 6s Plus, 7, 7 Plus, 8, and X iPads with BT 4.0: Air, Air 2, Mini, Mini (Retina) Most Bluetooth Smart heart rate straps, speed/cadence sensors, and power meters are supported by TrainerRoad. Here are some of the most popular Bluetooth Smart devices we support: - Wahoo Heart Rate Monitors - Wahoo Blue SC Speed Cadence Sensor - Kinetic inRide - Wahoo Kickr - Stages Power Meter Don't have the TrainerRoad iOS app? Download it today from the Apple App Store to start training. Using Bluetooth Smart with the TrainerRoad Android App TrainerRoad works with phones and tablets running Android 5 Lollipop and higher. Most Bluetooth Smart heart rate straps, speed/cadence sensors, and power meters are supported by TrainerRoad. Here are some of the most popular Bluetooth Smart devices we support: - Wahoo Heart Rate Monitors - Wahoo Blue SC Speed Cadence Sensor - Kinetic inRide - Wahoo Kickr - Stages Power Meter Don't have the TrainerRoad Android app? Download it today from the Google Play Store to start training. Using Bluetooth Smart with TrainerRoad Desktop Most Bluetooth Smart heart rate straps, speed/cadence sensors, and power meters are supported by TrainerRoad. Here are some of the most popular Bluetooth Smart devices we support: - Wahoo Heart Rate Monitors - Wahoo Blue SC Speed Cadence Sensor - Kinetic inRide - Wahoo Kickr - Stages Power Meter Other Bluetooth Smart heart rate monitors should also work with TrainerRoad. Any other Bluetooth Smart heart rate, speed/cadence, or power meter supported by the Wahoo SDK. Supported Operating Systems and Required Hardware Bluetooth Smart devices require a computer that has Bluetooth 4.0. Mac OSX 10.8 or Higher Bluetooth 4.0 is native in the newer MacBook Air (mid-2011), Mac Mini (late 2011), MacBook Pro (mid-2012), and iMac (early-2013). Mac OSX 10.7 or Older - No Native BT 4.0. The IOGEAR or ORICO dongles can work for Macs that don't come with native BT 4.0. Unfortunately, those dongles don't seem to work consistently with older Macs — especially if the user is running Mavericks. This is not a recommended approach, but if you have the dongles you can give it a try. Windows 10 Bluetooth 4.0 is native for many Windows 10 machines. To confirm your computer has the hardware to support native Bluetooth 4.0 , follow the instructions from this article. Windows 7, 8, and 8.1 Bluetooth Smart on TrainerRoad on Pre-Windows 10 requires a special BLED112 USB dongle which is available from Mouser and Digi-Key. They both ship worldwide. Even if your computer has native Bluetooth 4.0 or you have another Bluetooth 4.0 USB dongle, you'll still need the BLED112. The good news is that it is about half the price of an ANT+ USB dongle. We use the Bluegiga BLED112 dongle to offer Bluetooth Smart on all versions of Windows. Windows 8 has some decent support for Bluetooth Smart but if we would have implemented our solution using Windows drivers for Bluetooth dongles, this would have only worked on Windows 8. Steps: 1. Get the Bluegiga BLED112 dongle from Mouser or Digi-Key. 2. Install the drivers and latest TrainerRoad.exe from here. Frequently Asked Questions Why does Android require location services to be enabled to allow the TrainerRoad app access to Bluetooth? Android has declared that in order for an application to use Bluetooth, the application must define access permissions for location services as well. This is due to the nature of Bluetooth architecture on Android devices after recent updates. Since TrainerRoad needs Bluetooth enabled in order to connect to athletes' devices (trainer, power meter, etc,) the app must define access permissions for location services. This does not mean that TrainerRoad is using location services. For troubleshooting steps please see below. Troubleshooting Need more help? Check out the Bluetooth Smart Troubleshooting article.

Setting Up Equipment and Connecting Devices • Last updated on Aug 13, 2026

Creating a Custom Garmin Screen

Adding a custom Garmin screen allows you to select the metrics that are most important to you. In the case of TrainerRoad Outside Workouts sent to Garmin, custom screens allow for an experience that most closely relates to doing a workout on TrainerRoad. Screen_Shot_2020-09-11_at_2.41.32_PM.png Setup Guide for your Garmin - Setup Guide for Garmin 1030 - Setup Guide for Garmin 530 and 830 Models - Setup Guide for all other Garmin Models Setup Guide for Garmin 1030 To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add your new screen to. Step 1: Tap the hamburger menu in the bottom left corner of the home screen 1030-1.bmp Step 2: Select "Activity Profiles", then select your preferred profile 2.png Step 3: Select "Data Screens", then select "Add New" 3.png Step 4: Select "Data Screen", then from the next screen, select the recommended fields that are listed below 4.png Recommended Fields: Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target - Nested under the "Workouts" category. - Shows your target power and average power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Workout Comparison - Nested under the "Workouts" category. - Displays a graphical representation of your workout. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: Make sure you're on the latest firmware version to access the updated data fields. Step 5: Select the checkbox in the bottom right corner of the screen, then select the right arrow on the page displaying "6-A" 5.png Step 6: Tap the fields to reorganize to TrainerRoad's recommended screen, then select the checkbox in the bottom right corner of the screen to confirm your new custom screen. 6.png new_screen_1.bmp You're now ready to take your TrainerRoad workouts outside! Note: By default, workouts begin on Garmin's workout screen. Swipe to your newly created custom screen when you begin your workout. Disabling Alerts By default, Garmin enables alerts to notify you if you're on target power. These alerts can be disruptive to your workout, and we recommend disabling them. From your Activity Profile, select "Alerts", and toggle "Workout Target Alerts" off. 7.png Setup Guide for Garmin 530 and 830 Models To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add to your new screen. Step 1: Select the down arrow or swipe down from the home screen 1.bmp Step 2: Select "Settings", then select "Activity Profiles" 8.png Step 3: Select your preferred profile, then select "Data Screens" 9.png Step 4: Select "Add New", then select "Data Screen" 10.png Step 5: Select the following recommended fields Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target - Nested under the "Workouts" category. - Shows your target power and average power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Workout Comparison - Nested under the "Workouts" category. - Displays a graphical representation of your workout. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: Make sure you're on the latest firmware version to access the updated data fields. Step 6: Select "Done", then confirm the layout displaying "6-A" 11.png Step 7: Select the fields to reorganize the display to TrainerRoad's recommended screen, then confirm your screen by selecting "Done" 12.png Your new custom screen new_screen_1.bmp You're now ready to take your TrainerRoad workouts outside! Note: By default, workouts begin on Garmin's workout screen. Swipe to your newly created custom screen when you begin your workout. Disabling Alerts By default, Garmin enables alerts to notify you if you're on target power. These alerts can be disruptive to your workout, and we recommend disabling them. From your Activity Profile, select "Alerts", and toggle "Workout Target Alerts" off. 13.png Setup Guide for all other Garmin Models To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add your new screen to. The process of adding a custom screen varies on older models, but TrainerRoad recommends the following screen: allothermodels.bmp Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target Power - Nested under the "Indoor Training" category. - Shows your target power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: For older generation Edge devices and all Garmin watches without the Time to Go field, we suggest Lap Time as an alternative.

Outside Workouts • Last updated on Aug 13, 2026

How to Use AI FTP Detection

AI FTP Detection looks at all of your training data to understand your fitness and detect your FTP. With no all-out efforts required AI FTP Detection uses all recent training data to assess your current FTP. Note: AI FTP Detection works alongside AI FTP Prediction, which forecasts the FTP you're expected to reach at your next detection. Detection sets your FTP, while Prediction shows where it's heading. This article covers Detection. How does AI FTP Detection work? Our system looks at your training data and the unique details of your recent and past cycling data to detect your FTP without the need for maximal efforts or specific workouts. AI FTP Detection considers all types of rides when calculating your FTP: - Indoor - Outdoor - Structured - Unstructured How to Use AI FTP Detection You can use AI FTP Detection in the latest version of the TrainerRoad mobile and desktop apps, as well as from TrainerRoad.com. AI FTP Detection will be automatically available when a new FTP has been detected, every 28 days. When a new FTP is available you will be prompted with the new FTP Detection. You can choose to either accept or decline your detection when you the new FTP appears. If you decline the FTP Detection you can view and accept the detection at any time from the Career page. You can also see when your next AI FTP Detection will be available below your FTP Prediction on your TrainerRoad Career page: Screenshot 2026-01-21 at 3.37.06 PM.png Changes in Athlete Levels If you accept an increased FTP, your Athlete Levels will adjust downwards in response, giving you room to improve at your new FTP. Your Athlete Levels won’t increase if your FTP stays the same or decreases or if you decide to keep your current FTP instead of accepting a new one. More on this in Why did my Athlete Levels Adjust after an FTP change? What AI FTP Detection Needs to Detect Your FTP All you need to use AI FTP Detection is ride data! Syncing other platforms with TrainerRoad when you get started will allow FTP Detection to provide you with an initial estimate of your FTP. From there TrainerRoad AI will use all of your imported and completed training to detect your FTP. FAQ Will AI FTP Detection consider unstructured outside rides as well? Yes. AI FTP Detection takes into account all rides with power data, whether they’re indoors or outside, structured or unstructured. This can include group rides, races, and even rides on other indoor training apps synced to TrainerRoad. Do I need to use a heart rate monitor to get an accurate FTP Detection? Nope! All you need is training data from a power meter or VirtualPower. With that said, while it is not necessary, more data is always preferred. We recommend using a heart rate monitor if you have one. How will FTP Detection handle any differences between my two power meters? Because AI FTP Detection analyzes all of your recent training data and goes beyond individual capacitive efforts, athletes with multiple power meters should be able to continue using their different devices without issues. That said, we’re always looking to improve the feature and we welcome additional feedback from athletes in this situation. Does trainer mode affect the accuracy of your AI Detected FTP? No. Trainer mode won't affect the accuracy of your AI Detected FTP Can I revert to a previous FTP after accepting the AI-detected FTP? Yes. You can access your FTP History from the website and delete the AI Detected FTP entry. You can do that under FTP history in your profile settings: FTP History My AI FTP Detected FTP doesn't seem right. Where should I provide feedback? If your AI FTP Detection doesn't seem right, please contact [email protected]. How is AI FTP Detection different than a typical FTP test? All FTP tests have their pros and their cons. Regardless of the testing protocol, it is extremely difficult to reliably control all factors that can influence the resulting training benchmark, like weather, sleep, stress, equipment, and more. AI FTP Detection is unique in that it delivers a custom-calibrated training benchmark based on a more comprehensive data set and not just one all out effort. Does TrainerRoad recommend I use AI FTP Detection or do an FTP test? AI FTP Detection delivers the training benchmarks you need to progress your fitness and allows you to complete a productive workout in place of testing. Because AI FTP Detection gives you productive training stress without the unnecessary psychological and physical stress of an FTP test, we recommend using AI FTP Detection. Will AI FTP Detection detect my FTP if I’ve never used TrainerRoad? AI FTP Detection requires imported training data or 10 completed indoor TrainerRoad workouts to begin detecting your FTP. Once you reach this minimum you will have access to AI FTP Detection. How can AI FTP Detection be accurate if I'm coming back from an offseason or more than one week off the bike? AI FTP Detection was trained on an enormous data set and can predict decreases in FTP even after long (weeks to months) training interruptions. If you have any concerns about your detected FTP following time off though don't hesitate to reach out to [email protected] If I don’t feel like the AI FTP Detection was accurate, will TrainerRoad AI adjust accordingly anyways once I start doing workouts? Yes! TrainerRoad AI will suggest appropriate workouts based on your performance in subsequent workouts. If you’re over-performing after accepting your detected FTP, TrainerRoad AI will advance the progression of your training. If you’re struggling with the new FTP, it will suggest rest or alternative training. All of this will feed into the AI FTP Detection model to improve future suggested FTP values for you.

TrainerRoad AI • Last updated on Jul 16, 2026

How to Analyze Ride Data

Dig into the details of your indoor ride, including power, heart rate, cadence, TSS, Intensity Factor, and more in the workouts ride analysis page. You will see a ride analysis page for both indoor and outdoor cycling workouts with full breakdown of the workout and the data from that workout. How to Find a Workouts Ride Analysis Page Step One: Log in to your account on the TrainerRoad website. Step Two: In the left sidebar, select Career and click Activity List. You can filter by activity type, filter by zone, or search for a ride by name. ride-analysis-01-activity-list.png Step Three: Click any ride from this list to open its Ride Analysis page. You can also open a completed ride directly from your Calendar by selecting the ride on the Calendar and then selecting View Details: ride-analysis-14-calendar-drawer.png Everything Included in the Workout Analysis Page The workout analysis page includes a few different sections. Here's what each section includes and how to drill into them: The Workout Graph The graph at the top of the page shows your ride from start to finish. Move your cursor along the graph to see target power, heart rate, and power for any moment in the ride. ride-analysis-03-graph-tooltip.png Within the workout graph you can click and drag across the graph to select a section of your ride. The metrics panel updates to show stats for just that selection, so you can check the numbers on a single climb, interval, or surge. ride-analysis-04-drag-selection.png With a section selected, you can also use the buttons above the graph to, zoom In to magnify the selected section, add Interval to save the selection as a custom interval and reset to clear the selection and return to the full ride view. From the workout graph at the top of the ride analysis page you can also find: 1. Legend toggles: Click the items in the legend above the graph to show or hide each data series, like heart rate or Normalized Power. 2. Key Metric Panel: The panel to the right of the graph summarizes the ride, including duration, average and max power, heart rate, TSS, Intensity Factor, and kJ. For TrainerRoad workouts, your numbers appear next to the workout's target numbers. 3. Workout FTP: The horizontal line labeled with your FTP shows how the ride's efforts compare to your threshold at the time of this workout. Intervals The Intervals tab below the graph lists every interval in the ride with its duration, Normalized Power, average power, heart rate, and cadence. TrainerRoad workouts list each interval by name. Outdoor rides list the laps recorded by your bike computer, plus any custom intervals you create. ride-analysis-06-intervals-tab.png Click any interval in the table to highlight that section of the ride on the graph. The metrics panel updates to show the stats for that interval. ride-analysis-07-interval-highlight.png How to Create Custom Intervals You can also create custom intervals for a workout using the workout graph at the top of the ride analysis page. Here is how you can create a custom interval: Step One: Click and drag across the graph to select the section you want to save. Step Two: Click Add Interval above the graph. Step Three: Give the interval a name, fine-tune the start and end times if needed, and click Save. Your custom interval now appears in the Intervals table alongside the rest of the ride's intervals. ride-analysis-05-add-interval.png Power Zones The Power Zones tab shows how much time you spent in each power zone during the ride. Click a zone in the table to highlight that power range on the graph. You can also click Add Zone to create a custom zone with your own power range, and the bottom of the table shows which power source recorded the ride. ride-analysis-08-power-zones.png Power Records The Power Records tab shows your best power for every duration within this ride, from short sprints to the full ride. For TrainerRoad workouts, the Prescribed line shows what the workout asked for, so you can see how your effort compared. Use the date range selectors to compare this ride against other time periods, and use the toggles above the chart to switch between Normalized Power, average power, and heart rate. To explore your all-time power records across every ride, see How to Analyze Power Records. Analyzing Your Outdoor Ride Data Outdoor rides have everything that indoor rides with a few additional metrics like: 1. Elevation profile: A gray elevation profile appears behind the graph. 2. Outdoor metrics: The metrics panel adds distance, elevation gain, speed, and average gradient. The tooltip also shows elevation and grade as you move along the graph. 3. Time or Distance: Use the toggle above the graph to switch the graph between time and distance. ride-analysis-11-outdoor-graph.png Rides with GPS data also include a map of your route with start and finish markers. As you move your cursor along the graph, a position marker moves along the route, so you can see exactly where on the road each effort happened. ride-analysis-12-outdoor-map.png What About Rides Without Power Data? If a ride has no power data, the power-based tabs are hidden and you'll see the Intervals tab only. You can still estimate the ride's training stress so it counts toward your training. Click Estimate TSS in the banner at the top of the page and rate the ride's intensity. For more detail, see How to Estimate Training Stress with Heart Rate Data. ride-analysis-13-estimate-tss.png More on the Ride Analysis Page - Post Workout Survey: The banner above the ride details shows your survey response, and lets you add or change one. Your responses help TrainerRoad AI adjust your training. Learn more in What are Post Workout Surveys? - AI Predicted Difficulty: For TrainerRoad workouts, this chart shows how difficult TrainerRoad AI predicted the workout would be for you. Learn more in AI Predicted Difficulty. - Workout Levels: For TrainerRoad workouts, you'll see the workout's levels and any Progression Level changes you earned. Learn more in Workout Levels. - Edit, Delete, and Download: Use the panel on the right to edit the activity's details, delete the activity, or download the ride as a .fit file. Analyzing a run instead? See How to Sync and Analyze Runs in TrainerRoad.

Performance Analytics • Last updated on Jul 29, 2026