Dynamic Endurance is TrainerRoad AI’s way of making sure your endurance rides meet your current fitness and training needs. You can set a max duration when you build a plan with Plan Builder and your training plan will steadily raise the duration of your weekend endurance rides.
What Is Dynamic Endurance?
When TrainerRoad AI detects that you may benefit from more or less endurance volume, it can recommend slightly longer or shorter workouts. These adjustments help you get the most out of your training while staying fresh and avoiding burnout.
For example:
- If you’re handling your training well, TrainerRoad AI may extend your next endurance ride or interval session to help you continue progressing.
- If your recent workouts have been especially tough or fatigue is trending upward, TrainerRoad AI might shorten a session to support recovery.
Adjustment will be made to your endurance workouts based on the available endurance time you have in your Training Approach settings. You can increase or decrease your available training at any time in Plan Builder.
How to Set Available Endurance Time in Plan Builder
You control the limits that Dynamic Endurance works within by setting your available training time during plan setup or anytime afterward. Here's how to make adjustments to your available endurance time when you setup a plan with Plan Builder:
Step One: Login to Your TrainerRoad Account on the TrainerRoad website
Step Two: Go to the Training Plans tab and begin building out your custom plan
Step Three: Select the Training Approach page
Step Four: In the schedule step your weekend endurance ride will have an additional drop down. Your workout will automatically be set to Dynamic.
- Note: You will only see Dynamic Endurance appear on your schedule when you have an endurance workout scheduled. You can add an endurance ride to your plan by adding an additional day of training if you are on a three day plan with three intense workouts per week or by swapping three hard days for two hard days.
Step Five: In the drop down below you can set a maximum amount of time for the duration of your dynamic endurance workout.
- Note: Workouts will not automatically be set at the maximum duration. Your training plan will gradually work up towards the maximum duration that you have set based on completed training sessions.
Step Six: Finishing Building out your training plan!
How to add a Dynamic Endurance Workout Outside of Plan
You can also add dynamic endurance workouts to your schedule outside of a training plan or in addition to a training plan. You can add one dynamic endurance workout or you can create a re-ocurring dynamic endurance workout.
Step One: Go to your TrainerRoad Calendar on the TrainerRoad website.
Step Two: Select the +Add option in the upper right hand corner of the screen.
Step Three: Select TrainerRoad AI Workout from the navigation menu
Step Four: Choose the Sustained Power option in the Endurance category.
Step Five: Hit Schedule in the bottom right hand corner of the workout description.
Step Six: Set the workout to Dynamic and select the maximum duration for your dynamic workout! A dynamic workout will then be placed on your Calendar.
Why are Endurance Rides Capped at Five Hours?
TrainerRoad caps endurance rides at five hours not because you can’t go longer, but because you don’t need to. Five hours is the highest recommended duration for structured endurance training. From a physiological standpoint, going longer isn’t necessary to build endurance, improve performance, or replicate race day conditions.
TrainerRoad AI focuses on training the right energy systems, progressing your fitness with smarter volume increases over time. Longer rides require significantly more recovery, which can interfere with your training consistency and lead to setbacks. That’s why TrainerRoad AI won’t trend your workouts up to match ultra-distance events like a 9-hour race. Instead, it builds toward the five-hour cap in manageable 15-minute increments only increasing duration when your fitness and fatigue levels allow.