AI Training Simulation shows how completed and planned training will affect your readiness to train over the next 4 weeks. Inside the AI Training Simulation Window, yellow and red highlights will appear when planned and completed training requires a bit of extra rest afterwards.
How Your AI Training Simulation Responds
TrainerRoad AI evaluates your training history and the changes you make inside the 4-week Simulation Window to provide you with recommended rest and recovery days.
Any time you complete a workout or modify your plan the system reanalyzes and updates predicted fatigue day by day, adjusting upcoming workouts accordingly. Yellow and Red highlights update live as you complete training sessions or make changes to upcoming workouts in the Simulation Window.
- Avoid Intensity Days indicate rising fatigue. TrainerRoad AI will typically assign an easier session to promote recovery. You can also take a complete rest day if you feel it is needed! You will know that a day is a caution day because it will have a yellow highlight.
- Rest Recommended days indicate potentially damaging fatigue. TrainerRoad AI will swap the next training day(s) for rest when needed. You will know that a day is a recommended rest day because it will have a red highlight.
What To Do When You See Caution's and Warnings
- Accept the adjustment: We recommend following the easier or rest day the AI recommends to get the rest you need and keep training productively
- Adjust if needed: If you've manually made a change to your training plan that results in an extra red or yellow day consider reverting back to the original plan.
- Support recovery: Prioritize sleep, fueling, and hydration especially before sessions predicted to feel hard or very hard.
How to Swap a Workout Back
You can swap the workout that was on your Calendar before the red or yellow day by selecting the workout label behind the new workout scheduled on your Calendar.
Once you have done this you can choose to opt for the more intense workout. This will replace the new workout on your Calendar with the previously scheduled workout.
You will still have the option to make changes and return the newly recommended workout afterwards by following the same steps!