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How to Sync and Analyze Runs in TrainerRoad

Running activities can be imported and analyzed within TrainerRoad. Runs can be accessed in the apps and website and are automatically imported from Strava or Garmin Connect via Activity Sync, or manually imported on the TrainerRoad website.


How to View and Analyze Runs

Enable Activity Sync with Strava and/or Garmin Connect to automatically import your running activities. Your imported runs will automatically associate with your planned runs once they import into TrainerRoad.

Runs will automatically backfill once you set up Activity Sync. If Activity Sync is already set up, your runs will already be backfilled.

You can also manually import your run activities using these steps.

Note: Garmin Connect requires you to upload a new ride/run before starting the backfill process

Indoor and Outdoor Runs

TrainerRoad imports both indoor runs completed on a treadmill and runs completed outdoors. Runs look different depending on if they are indoors or outdoors and depending on the data we have for the activity.

Indoor Run



Outdoor Run




Access the TrainerRoad Calendar to view and analyze your runs.


Select the run to drill in and analyze the activity.


Note: for deeper analysis tools, select Analyze to access the TrainerRoad website.


Access the TrainerRoad Calendar or the Past Activities page to view and analyze your runs. Deeper analysis tools, like drilling into specific intervals and an interactive map (if outdoors), is only available on the website.



Past Activities page:

Select Past Activities from the Career sub-navigation menu.


Select the All Activities drop down to view only running activities.


Click into a run activity to access the Run Details page to analyze the ride more deeply. The workout chart is interactive and run metrics will update on the fly.

The Run Details page also includes a breakdown of intervals, a map of the run (if completed with GPS data), and a section for notes.


Click and drag on the chart to analyze specific sections of your run and add specific intervals.


Scroll to the bottom of the Run Details page to see the planned run the activity is associated with.


How to Manually Import Runs into TrainerRoad

Select Past Activities from the Career sub-navigation menu.


Select Import Activity to launch the Import Activity tool.


Drag and drop files, or select Browse, to import your run activities.


How to Associate/Dissociate Imported Runs with Scheduled Runs

Imported runs are automatically associated with planned runs. TSS is automatically calculated based on the planned run for the day.

In order to dissociate an imported run from a planned run, access the TrainerRoad calendar and click into the imported run.


Note: Managing run association is only available on the website.

Frequently Asked Questions

What data is displayed on the Run Activity Details page?

Run details include pace, elevation, intervals, and a map when the ride has been completed outdoors. It will also include cadence, heart rate, and power if your device records these metrics.

Can I switch between using kilometers vs. miles?

You can manage your preferences for units from the Account section of the website or apps.

Switching your unit preference is a global setting and we don't have the ability to switch units for only run activities currently.

How is Run TSS measured in TrainerRoad?

Currently, Run TSS is only an estimated TSS based on RPE which athletes will need to manually enter post-workout. TSS based on Heart rate or Power is not in place at the moment. Run TSS is something we are closely monitoring though and actively discussing.

Are runs incorporated into Adaptive Training?

If you miss a run scheduled by your plan, Adaptive Training will adjust your upcoming runs in response. Adaptive Training does not currently analyze your running performance the way it does for your cycling workouts though and adaptations to your runs will not affect your scheduled cycling workouts.

Can I view my running PRs in TrainerRoad?

The initial Early Access to running activities in TrainerRoad does not yet include PRs, but we do plan to add this in a future update.

What platforms does this import work with?

TrainerRoad will import runs from Strava and Garmin Connect.

Can I import indoor runs into TrainerRoad?

Yes! Runs marked as being completed indoors on the device you use to record running activities will automatically be imported into TrainerRoad and marked as indoor activities.

Why do some of my runs not have GPS files associated with them?

If you aren’t seeing a GPS file alongside your run, this means the run was marked as being completed indoors on a treadmill.
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