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How to Use AI FTP Detection

Tired of stressing about FTP testing? So were we! That’s why we created AI FTP Detection. It looks at all your training—Indoors, outdoors, structured, and unstructured— to understand your fitness and detect your FTP, with no all-out efforts required! Now, you can skip testing entirely and stay focused on getting faster.

How does AI FTP Detection work?

We used Machine Learning (a subset of Artificial Intelligence) to analyze millions of rides, to understand how FTP changes over time and in response to training. Our system looks at your personal biometrics and the unique details of your recent and past cycling data to detect your FTP without the need for maximal efforts or specific workouts.

How to Use AI FTP Detection

You can use AI FTP Detection in the latest version of the TrainerRoad mobile and desktop apps, as well as from TrainerRoad.com. You can access it from your Account settings by clicking the “AI FTP Detection” button. You can also click the AI FTP Detection button on any FTP Test scheduled on your calendar, as well as from any FTP test’s workout details.

Each time you use AI FTP Detection, you’ll have the option to accept or reject the results. If you accept an increased FTP, your Progression Levels will adjust downwards in response, giving you room to improve at your new FTP. Your Progression Levels won’t change if your FTP stays the same or decreases or if you decide to keep your current FTP instead of accepting a new one.

You can trigger a new AI FTP Detection every 28 days. Using AI FTP Detection will automatically replace any FTP test scheduled within 28 days with a workout. Within those 28 days, clicking on AI FTP Detection will reveal a timer counting down to when AI FTP Detection is next available to use. Between detections, your Progression Levels will still track your workout-to-workout progress across training zones. For more details, check out the following article: Why is AI FTP Detection Available Every 28 Days?

What AI FTP Detection Needs to Detect Your FTP

In order for AI FTP Detection to have enough data to accurately detect your FTP, you need a minimum of 10 completed TrainerRoad indoor workouts. If you haven’t completed enough workouts, don’t stress—you’ll see how many more you need when you click the button to use the feature. Once you’ve completed these 10 workouts, AI FTP Detection will analyze and incorporate all indoor and outdoor rides with power data, whether or not they’re TrainerRoad workouts.

For the best results, AI FTP Detection also requires an accurate weight and date of birth in your Account Settings. Please verify yours are entered correctly!

AI FTP Detection on Mobile Apps

Step 1. Make sure you're on the latest version of the TrainerRoad Mobile app.

Step 2. Head to the Account section of the app to find the AI FTP Detection button. Or, if you have an upcoming scheduled FTP Test, access the Calendar section of the app or the Career section of the app if the FTP test is your next scheduled workout.

AI FTP Detection in Account Settings:


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AI FTP Detection on Calendar:


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AI FTP Detection on Career:


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Step 3. Select AI FTP Detection to detect your new FTP or learn when you can access your next AI FTP Detection. Viewing your AI FTP Detection will set the time until you can view your next AI FTP Detection to 28 days and will automatically replace any FTP Test scheduled in that time with a workout.

Step 4. Select Accept to use the new FTP. If you are following a TrainerRoad training plan and have a scheduled Ramp Test that day, AI FTP Detection will replace the test with a recommended workout. If your FTP has increased, your Progression Levels will adjust downward in response, and your upcoming workouts may adapt. Check out the following article for more information: Why did my Progression Levels Adjust after an FTP change?


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AI FTP Detection on Desktop Apps

Step 1. Ensure you're on the latest version of the TrainerRoad Desktop app.

Step 2. Head to the Account section of the app to find the AI FTP Detection button. Or, if you have an upcoming scheduled FTP Test, access the Calendar section of the app or the Career section of the app if the FTP test is your next scheduled workout.

AI FTP Detection in Account Settings:

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AI FTP Detection on Calendar:

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AI FTP Detection on Career:

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Step 4. Select AI FTP Detection to detect your new FTP or learn when you can access your next AI FTP Detection. Viewing your AI FTP Detection will set the time until you can view your next AI FTP Detection to 28 days and will automatically replace any FTP Test scheduled in that time with a workout.

Step 5. Select Accept to use the new FTP. If you follow a TrainerRoad training plan and have a scheduled Ramp Test that day, AI FTP Detection will replace the test with a recommended workout. If your FTP has increased, your Progression Levels will adjust downward in response, and your upcoming workouts may adapt. Check out the following article for more information: Why did my Progression Levels Adjust after an FTP change?

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AI FTP Detection on the Website

Step 1. Make sure you're signed into TrainerRoad.com.

Step 2. Head to the Account section of the website to find the AI FTP Detection button. Or, if you have an upcoming scheduled FTP Test, access the Calendar section of the site, or the Career section if the FTP test is your next scheduled workout.

AI FTP Detection in Account Settings:

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AI FTP Detection on Calendar:

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AI FTP Detection on Career:

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Step 4. Select AI FTP Detection to detect your new FTP or learn when you can access your next AI FTP Detection. Viewing your AI FTP Detection will set the time until you can view your next AI FTP Detection to 28 days and will automatically replace any FTP Test scheduled in that time with a workout.

Step 5. Select Accept to use the new FTP. If you are following a TrainerRoad training plan and have a scheduled Ramp Test that day, AI FTP Detection will replace the test with a recommended workout. If your FTP has increased, your Progression Levels will adjust downward in response, and your upcoming workouts may adapt. Check out the following article for more information: Why did my Progression Levels Adjust after an FTP change?

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FAQ

How should I validate my AI Detected FTP?

You'll know your AI Detected FTP is properly set by being able to successfully complete Productive workouts with your new FTP. If that's not the case, we want to hear about it.

I get FTP updates on other platforms. What makes this any different from what I see elsewhere?

Most other platforms use all-out efforts (commonly called capacitive efforts) to estimate your FTP using an FTP estimation model 1. This means that they rely on you completing maximal efforts within your training data.

For example, if you had a very hard 20-minute climb during a ride (ridden at ~ 105% or greater of current FTP), they might use that effort to estimate a higher FTP. Our model does not rely on capacitive efforts. Instead, our model predicts your FTP based on your training history and your personal biometrics, along with many other features. Capacitive efforts and FTP tests rely on one performance. AI FTP Detection accounts for much more with a broad range of data points.
1: ie Monod Scherrer 2 Parameter CP, Morton's 3 Parameter CP

Does AI FTP Detection predict my hour power or expected Ramp Test result?

AI FTP Detection isn't meant to predict the results of any individual effort because all-out efforts can be affected by nutrition, fatigue, and other subjective factors. Instead, it's designed to give you a training benchmark (FTP) that represents the full scope of your demonstrated abilities so you get the most productive training possible.

Will AI FTP Detection consider unstructured outside rides as well?

Yes. AI FTP Detection takes into account all rides with power data, whether they’re indoors or outside, structured or unstructured. This can include group rides, races, and even rides on other indoor training apps synced to TrainerRoad.

TrainerRoad has always encouraged the Ramp Test to assess fitness. What has changed?

We know that testing (assessing) can be stressful, and because we like constant improvement, we’ve been hard at work devising a better way to determine your FTP. Testing works, but it does rely on a bell curve for calculating FTP. The use of a bell curve means that it applies well to most people, and there are always some outliers for whom the calculation does not apply as well.

Testing can also be more difficult for some than others. We want to offer a more personalized alternative to testing. We still think the Ramp Test is a great way to assess your fitness, but if you’d rather not do the Ramp Test, you can now use AI FTP Detection instead.

Do I need to use a heart rate monitor to get an accurate FTP Prediction?

Nope! All you need is consistent, structured training with a power meter or VirtualPower.

How will FTP Prediction handle any differences between my two power meters?

Because AI FTP Detection analyzes all of your recent training data and goes beyond individual capacitive efforts, most athletes with multiple power meters have found it highly accurate for setting the right FTP for their training. That said, we’re always looking to improve the feature and we welcome additional feedback from athletes in this situation.

Where can I provide feedback on my experience with AI FTP Detection?

We have a dedicated thread on the forum [here] for AI FTP Detection. We appreciate hearing how we can improve the feature, and we also love to hear what you enjoy about it, so please don't hesitate to drop any feedback you have in this thread or by e-mail! 

Does trainer mode affect the accuracy of your AI Detected FTP?

No. Trainer mode won't affect the accuracy of your AI Detected FTP
Is there a way to revert to my previous FTP after accepting the AI Detected FTP?
Yes. You can access your FTP History from the website and delete the AI Detected FTP entry.

My AI FTP Detected FTP doesn't seem right. Where should I provide feedback?

If your AI FTP Detection doesn't seem right, please contact Support@TrainerRoad.com.

I don't see the option to Detect my FTP.

If you don't see the option to Detect your FTP double-check that you're on the latest version of the TrainerRoad app, and follow all the instructions above. If you're still not seeing the option to use AI FTP Detection, please contact Support@TrainerRoad.com.

Is AI FTP Detection better than a typical FTP test?

All FTP tests have their pros and their cons. Regardless of the testing protocol, it is extremely difficult to reliably control all factors that can influence the resulting training benchmark, like weather, sleep, stress, equipment, and more. The Ramp Test uses lab-based protocols to maximize efficacy and repeatability while minimizing stress. Even so, stress plays an enormous role in any form of testing. AI FTP Detection is unique in that it delivers a custom-calibrated training benchmark without the stress and allows you to complete a focused workout that advances your fitness instead.

Isn’t AI FTP Detection just making training easier, and is that not the point of training?

A typical FTP test requires an all-out effort, but due to short durations and high resulting fatigue, these tests don’t generally contribute as much useful training stress as a productive workout. AI FTP Detection lets you replace your FTP test with a beneficial workout and avoid a stressful, less productive effort.

What does AI FTP Detection look at to detect my FTP? What types of efforts or workouts does AI FTP Detection consider?

AI FTP Detection looks at your training history and your biometrics to detect your FTP. Because AI FTP Detection considers so much of your training data, it’s very unlikely a single type of effort or workout would substantially sway the model. For example, the model “knows” when you’re doing an easy ride and won’t confuse that for decreased fitness. You also don’t have to do capacitive or all-out efforts for the feature to work. In fact, it works if you only do sweet spot or aerobic riding and never do any high-intensity intervals!

Does TrainerRoad recommend I use AI FTP Detection or do an FTP test?

AI FTP Detection delivers the training benchmarks you need to progress your fitness and allows you to complete a productive workout in place of testing. Because AI FTP Detection gives you productive training stress without the unnecessary psychological and physical stress of an FTP test, we recommend using AI FTP Detection. That said, you always have the option to test!

Will AI FTP Detection detect my FTP if I’ve never used TrainerRoad?

AI FTP Detection requires 10 completed indoor TrainerRoad workouts to begin detecting your FTP. Once you reach this minimum, you don’t need to do any additional TrainerRoad workouts. By enabling RideSync, you can import rides with power data from other services and continue detecting your FTP.

How can AI FTP Detection be accurate if I'm coming back from an offseason or more than one week off the bike?

AI FTP Detection was trained on an enormous data set and can predict decreases in FTP even after long (weeks to months) training interruptions.

Is AI FTP Detection just looking at what athletes generally gain in FTP after each block and basing the model on that?

No, we are not estimating FTP based on any static equation. AI FTP Detection uses a model trained on our data set to predict your FTP based on your unique training and biometric data.

Can I disable this option? I prefer to keep doing Ramp Tests.

Yes! Whether or not you use AI FTP Detection is entirely up to you. You always have the option to load the Ramp Test or other FTP test of your choice instead.

If I don’t feel like the AI FTP Detection was accurate, will AT adjust accordingly anyways once I start doing workouts?

Yes! Adaptive Training will suggest appropriate adaptations based on your performance in subsequent workouts. If you’re over-performing after accepting your detected FTP, Adaptive Training will advance your Progression Levels faster. If you’re struggling with the new FTP, it will suggest workouts with lower levels. All of this will feed into the AI FTP Detection model to improve future suggested FTP values for you.

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