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TrainNow Overview

TrainNow uses our Adaptive Training system to suggest workouts based on your recent training history so that you can quickly select a workout that matches the duration and workout type you'd like to do.

TrainNow is the perfect tool when you're not following a training plan, or you're looking for a workout to fill a day you planned to take off. TrainNow suggests Endurance, Climbing, and Attacking workouts at your desired duration.

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How to Access TrainNow

TrainNow is the default screen you'll see if you don't have any future workouts scheduled.

If you do have workouts scheduled, or you just want to shuffle your options for the day, you can still access TrainNow.

  1. Go to the Workouts section of the app
  2. Select TrainNow from the navigation menu at the top of the window.

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Note: If you don't see TrainNow in the navigation window, you may be on an outdated version of the app. Make sure you're connected to the internet to get prompted to update to the latest version.

How to Use TrainNow

Once you're in the TrainNow section of the app, we'll suggest workouts that train your abilities in Endurance, Climbing, and Attacking. We'll recommend a specific workout of the three workout types based on your recent TrainerRoad workouts and non-structured indoor/outdoor riding.

Adjust Duration

Select the Duration drop-down menu for specific workout durations (ranging from 30-150 minutes), and select the Refresh button to shuffle workouts.

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Refresh Suggested Workouts

Select the Refresh button to shuffle workouts and view more workout options.

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TrainNow FAQs

What type of activity does TrainNow consider when making a recommendation, and how far does it look back?

TrainNow will recommend workouts based on your recent TrainerRoad workouts and non-structured indoor/outdoor riding. It’s important to note that while TrainNow will look at your most recent workouts when making a recommendation, it does not consider periodization, fatigue, or other factors. For instance, it will not recognise if you need a recovery week. If you are looking for that type of structure and periodization, we recommend using a training plan. TrainNow is primarily intended for athletes who aren’t on a training plan, or for those who like to supplement unstructured riding with occasional structured workouts.

What determines which category (Climbing/Endurance/Attacking) is shown as 'Recommended' for today?

The “Recommended” label is based on the intensity and stress of your recent rides and workouts. It’s not intended to replace a training plan, but it’s a quick and simple way to make sure you’re completing a sustainable mix of workouts. For instance, if you have completed some tough VO2 Max workouts in a week, it’s likely you’ll see an Endurance workout recommended.

Does TrainNow account for fatigue?

TrainNow bases its recommendations exclusively on your relative abilities in each training zone, determined by your success in recent workouts. It does not consider periodization or fatigue. Eventually, we’re looking forward to adding more proactive fatigue-related recommendations as our dataset grows.

Will TrainNow only give me 'Achievable' or 'Productive' workouts? What if I want something harder?

In almost every case TrainNow will suggest 'Achievable' or 'Productive' workouts. Workouts that are suggested utilize Progression Levels and Workout Levels, by zone, to suggest workouts of either ‘Achievable’ or ‘Productive’ Difficulty Level. However, if Adaptive Training analyses that you had a very successful workout in a given training zone, you may see ‘Stretch’ and ‘Breakthrough’ workouts from time to time. If you’d like to choose a Stretch or Breakthrough workout more often, we recommend using Workout Alternates.

When I change the duration of time, why do some of the categories show 'No Suggestions Found at This Duration'?

Some training zone & duration combinations might not have “Achievable” or “Productive” workouts for your current Progression Level. When that happens, TrainNow won’t display a suggestion for that training zone and duration. Try adjusting the duration filter to find workouts closer to your Progression Level. In any case, we’re actively working to fill these gaps with new workouts.

Why does TrainNow suggest different workouts on different apps/days etc?

TrainNow suggests optimal workouts for your current abilities, based on your Progression Levels in each power zone and your desired workout duration. Because our workout library is so extensive, there are usually multiple workouts available that fit the bill. Pressing shuffle or looking on another platform prompts TrainNow to suggest different options from within this list of suitable workouts.

How does Adaptive Training respond to the completion of TrainNow workouts if I’m using Plan Builder?

Completing TrainNow workouts will not cause Adaptive Training to adapt the schedule of your Plan Builder training plan. However, completingTrainNow workouts will contribute to your Progression Levels, which could lead to adaptations of workouts in your training plan.

Is TrainNow making recommendations based upon what's ahead in my calendar/Plan Builder?

TrainNow bases its recommendations exclusively on your relative abilities in each training zone, determined by your success in recent workouts. It does not consider periodization or fatigue and will give the same suggestions regardless of whether or not you’re following a structured training plan. This is why we recommend TrainNow primarily for athletes who like to supplement unstructured riding with occasional structured workouts. It’s not intended as a replacement for a training plan.
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