How to use AI Training Simulation

The AI Training Simulation lets you see how adjustments to your training work in real time. Whether you need to change the duration of an upcoming session, swap out a workout, or add a long weekend ride to your schedule, this feature will give you a clear view of how changes made to your plan impact your training.

What Is the AI Training Simulation?

The AI Training Simulation is a four week view into your training. It shows how every change you make, whether it’s a completed workout, a skipped day, an added long ride, or a rest day influences your upcoming workouts, predicted fatigue, and even your FTP.

You’ll see this window highlighted on your TrainerRoad calendar, updating live as TrainerRoad AI recalculates your training plan with each change that you make.

How to use the AI Training Simulation

Inside the AI Training Simulation Window, you’ll notice dynamic, real-time updates that reflect how TrainerRoad AI is managing your training. Every completed workout, added ride, or calendar adjustment can change how the next four weeks unfold.

1. Plan Your Training 

When you add a training plan to your Calendar with Plan Builder or add TrainerRoad workouts to your Calendar TrainerRoad AI will make changes to your planned workouts using your current fitness, fatigue, and training goals. 

This selection updates instantly when changes happen. This includes completing a ride, adding upcoming outside rides, missing workouts, or making any sort of changes to your schedule. You’ll see workouts automatically update across the Simulation Window.

2. Monitor Rest and Recovery

TrainerRoad AI continually monitors your training load and recovery needs to prevent unproductive fatigue. TrainerRoad AI uses yellow and red highlights on your Calendar to indicate where you might need to back off or take extra rest.

• Avoid Intensity days indicate mild overreaching. You may see an easier workout assigned on a day with a yellow highlight to allow for recovery. 
• Recommended rest days suggest higher levels of fatigue. On these days scheduled workouts may be swapped out for full rest days.

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3. Track Changes to Your FTP

If your next AI FTP Detection falls within the four week Simulation Window, you’ll see a projected FTP value based on your current trajectory. This forecast helps you understand how your training affects your FTP. It’s especially useful for gauging whether your recent efforts and upcoming plan are aligned with your goals.

4. Know Your Upcoming Workouts Difficulty

Each workout includes a predicted difficulty rating based on how TrainerRoad AI expects it to feel. This rating is based on workout design as well as your recent training and performance. Ratings include: Easy, Moderate, Hard, Very Hard, Maximal Effort and Fail. 

When you open up any given workout in TrainerRoad you will see each rating with how likely that workout will feel for you in each given difficulty zone.

Knowing your workouts predicted difficulty can help with pacing, nutrition planning, and managing expectations before key workouts.

Frequently Asked Questions