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Updated Training Plans FAQ

Why did you update the plans?

We are committed to constantly improving our training plans as we get more data and insight into how to make you faster.

Our progress so far with Adaptive Training and our Machine Learning Algorithms has allowed us to quantify workout difficulty with more precision than ever before, allowing us to create training plans that still accomplished the same objectives, but did so in an optimized way.

While this is a comprehensive update, we will continue to make improvements over time as we gain further insight.

What changes did you make to the plans?

Our goal was to use the data we have gotten about workout completion and ramp rates to optimize the plans. This meant the main focal points were to optimize the progression of different Zones within each plan, and to adjust their beginning and end points in order to accomplish the unique goals of each plan and do so in a way that increases your odds of sustainable and strong performance improvement.

In actuality, this meant a very different approach that merited rebuilding the plans from scratch while still adhering to the original goals of the plans. As such, we created 641 new workouts to satisfy these progressions and goals. Nearly every workout in every plan has been changed through either being swapped out with a different workout or being shuffled to a different point within the plan.

Is there a way to revert to the old plans?

We don't have the ability to revert to the old plans. For more insight into the changes we've made with the updated plans, check out the following resources:

Do these new plans Adapt to me?

No, these plans are not adaptive, just like the previous plans. This update to our training plans uses insights we’ve gained from the Adaptive Training Beta, but it is not Adaptive Training.

Why do the plans start at Levels 3-5?

Levels 3-5 (roughly) are an ideal starting point for athletes starting a new plan with an FTP assessment. This was discovered after analyzing completion rates at scale in great detail, looking for what delivers sustainable and strong improvement in performance throughout a training plan.

Why do the plans progress the way they do?

Based on the data we have, anything within a 0.3-0.7 weekly progression in Workout Levels for a given Zone is considered achievable, productive and sustainable.

This doesn’t mean that an athlete couldn’t experience a 1, 2, or even 3 level increase in Workout Level from one week to the next, but as those Workout Level increases get larger, and particularly when they are being accomplished in parallel with other high intensity Zones, they become less likely to lead to productive and sustainable gains over time.

While there will be some individual variance between Workout Profiles and Zones for individual athletes, this progression is a data-backed approach that will yield performance gains.

The new plans are lower in TSS than the previous plans – why is this?

Using TSS as the main guiding metric in training plan construction can lead to a non-progressive ramp rate in how each energy system is trained. The result is commonly a plan that looks like it ramps consistently in terms of TSS, but is far from a consistent ramp in how it trains energy systems, causing non-productive lulls in training productivity and excessively hard workouts that can halt training progression.

In short, TSS is a vague metric that doesn’t take into account the unique demands of different types of training.

Since our focus is to make you a faster cyclist, we focus on training the energy systems that matter most to your goals. Using Workout Levels to build plans guarantees sustainable and productive ramp rates that are uniquely adjusted for each energy system and the goals of the plan.

Why did you make these new plans easier/harder? How will this better prepare me for my discipline?

In the spirit of constant improvement, our goal with these plans was to make them even more effective at making you a faster cyclist, not to make them easier or harder.

There is a temptation to assume that harder training will always yield better results, but our data shows that high quality training yields better results, and “high-quality” is analogous with consistency and progression.

The start points, ramp rates, end points, rest weeks and tapers of these plans are all designed to put you in the best position to improve your performance as an athlete.

The rest weeks and tapers look a lot easier. Why did you change that?

A more optimized and consistent ramp rate increases importance of the Load:Deload balance of work and rest weeks. As such, we took a measured and conscious approach to reduce load during rest weeks and taper weeks in particular.

These changes will better prepare you to be consistent with your training throughout loading phases and better prepare you for peak performance on race day.

Why should I follow these new plans?

You should follow these new plans if you want a more optimized and data-driven approach to reaching your goals. Not to say you won’t reach your goals following the previous plans, but following the new ones will increase your chances of success in reaching your goals.

Can I still follow the old plan that’s on my calendar?

Absolutely. You don’t have to change your current training block and can finish it out to avoid manually swapping out workouts. That said, we do recommend using these updated plans as soon as you’re able.

I’m almost done with my current plan – should I update to the new plans?

If you are in the middle of a training block and switch to these updated plans, you may notice a decrease or increase in Workout Levels compared to what you have been doing.

If this is the case, our recommendation is to substitute the workouts that remain in your current training block for workouts with Workout Levels within .5 of what you have been doing recently.

Once you finish your current training block, you’ll start with a Ramp Test with the new updated plans and the workouts will once again be calibrated to your fitness.

How do I update my Plan Builder Plan to get the new plans?

The easiest way is to update your current training block through the Calendar on TrainerRoad.com. To do this, go to the start date of your current training block, click the calendar annotation with the name of your current training block, then click “Update Plan”.

If you have any questions on this, feel free to reach out to Support@TrainerRoad.com

What happened to the weekly tips?

We are planning to remove the weekly tips as we get closer to launching Adaptive Training. Since Adaptive Training will frequently adjust workouts in each week of a training plan, the current weekly tips will no longer apply.

When will we get updated triathlon plans?

This round of updates includes the bike portion of the triathlon plans, but not the run and swim portions of the plans.

This update was driven by the data and insights we have gained from Adaptive Training and our Machine Learning algorithms, which at this point are being applied to cycling-specific training only.

Consistent with our theme of constant improvement, we do anticipate updating other aspects of our triathlon training plans, but we have not ETA for this at the moment.

My plan disappeared after selecting an update – how can I get it back?

Please reach out to our Customer Support Team at Support@TrainerRoad.com – they’ll be able to get things sorted for you.

I’m getting a “Something went wrong. There was an issue updating your plan.” error – how can I fix this?

Please reach out to our Customer Support Team at Support@TrainerRoad.com – they’ll be able to get things sorted for you.
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