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Activity Sync

Syncing TrainerRoad workouts with our partners has never been easier. Our Activity Sync feature allows you to automatically upload all completed TR workouts to your 3rd-party accounts, and automatically adds all completed Strava and Garmin Connect workouts to TrainerRoad.
By Meghan Kelley and 8 others
• 22 articles

How to Troubleshoot Syncing Issues in TrainerRoad

If your ride or activity isn’t syncing between TrainerRoad and a connected platform like Strava, Garmin Connect, or Wahoo, these troubleshooting steps can help you identify and resolve the issue. Before You Start Check that your accounts are currently connected on the TrainerRoad website in Account > Connections. You can check that your accounts are synced to TrainerRoad here: Connections Screen Shot 2025-06-17 at 3.28.32 PM.png Note: Disconnecting and reconnecting accounts is not recommended as a first step. This can cause further syncing issues and should only be done with support guidance. TrainerRoad Rides Aren’t Syncing to Other Platforms If you have completed a ride in TrainerRoad and that ride is not syncing to one of the connected third party platforms start with these troubleshooting steps. 1. Confirm the ride has Synced to the Website Your ride must have successfully synced from the TrainerRoad app to the TrainerRoad website to be pushed to a third party platform. To verify that your ride has synced to the TR website, login to your account on the website and select Career > Activity List to see your latest synced ride. If your ride hasn't synced from the app to the website go ahead and follow these steps: 1. Open the app that you completed the ride in (While your device has a secure internet connection!) 2. Click on the completed ride 3. Select the three dots ... in the bottom corner of the ride profile 4. From the menu select Re-sync Ride to manually push the ride to the website Screen Shot 2025-06-17 at 3.14.47 PM.png 2. Manually trigger sync If your workout has synced to the website but you aren't seeing it in your connected platform it might just need a manual push! You can manually trigger a sync from the TrainerRoad website. To do this follow these steps: 1. Open the ride on the TrainerRoad website 2. Scroll to the bottom of the page to the Activity Sync section. 3. Click the icon of the platform you are manually triggering a sync with (You can do this even if the ride says it has synced to that platform) Screen Shot 2025-06-23 at 11.12.14 AM.png 4. Rides usually sync within a few minutes, but occasional delays can occur. Wait at least 10 minutes before trying another manual sync, if your ride doesn't show! 3. Check for overlapping activities Some platforms may block a ride from syncing if there’s already another activity on the same date and time or if the start time of one activity overlaps with the finish of another. Check the destination platform for duplicates or overlapping activities. If you have dual recordings you will need to delete the other recording if you would like your TrainerRoad ride to push to this platform. 4. Check Platform Permissions Every platform has its own set of syncing permissions with TrainerRoad. If you have recently made changes to a platforms settings or permissions this might be preventing your ride from syncing over to your connected platform. We recommend checking your third party permission settings from the platform you are trying to sync your ride to. For example, if you are having trouble syncing your TrainerRoad ride to Strava then login to Strava and make sure TrainerRoad is enabled and connected under Settings. Activities Aren’t Syncing into TrainerRoad If a ride completed outside of TrainerRoad isn’t appearing in your TrainerRoad Calendar then start with these troubleshooting steps: 1. Confirm the ride is uploaded to the source platform TrainerRoad pulls rides directly from connected websites. Ensure the ride is present and complete in the original platform. Rides usually sync within a few minutes, but occasional delays can occur. Wait at least 10 minutes before retrying. 2. Check for duplicate or overlapping activities Activities must be at least ten minutes long and cannot overlap with existing workouts. Make sure the ride or activity that you're expecting meets the minimum duration requirement and doesn't overlap with another activity. 3. Check platform permissions Log into the account you are having trouble syncing with to verify that you have all the necessary permissions enabled for TrainerRoad. 4. Refresh connection with the platform If you are expecting a ride or file from Garmin Connect or TrainingPeaks you can manually refresh the connection from the TrainerRoad connection page. To do this follow these steps: 1. Go to Account > Connections 2. Scroll to the connection of the platform you are refreshing 3. Select the arrow button in the right hand corner of the connection to refresh the connection Screen Shot 2025-06-17 at 3.37.47 PM.png If an Outside Workout Isn’t Syncing to Your Device Looking to complete a scheduled TrainerRoad ride outside? If your TrainerRoad Outside Workout isn’t showing up on your Wahoo, Hammerhead, or Garmin device as a ride you can complete outside, make sure it’s marked as an Outside Workout in TrainerRoad. 1. Mark the workout as "Outside" Only outside workouts will sync to Wahoo, Garmin Connect, and Hammerhead as files that can be completed outside. To ensure your ride is marked as an outside workout follow these steps: 1. Navigate to the workout in your Calendar on the TrainerRoad website or app. 2. Select the workout you would like to complete outside. Workouts that are marked as outside rides will appear green while indoor workouts will be blue. 3. Select the pencil icon. 4. Use the toggle to switch the workout to "Outside." Screen Shot 2025-06-18 at 8.12.33 AM.png 2. Move the Workout To be eligible for sync today, the workout must be scheduled within the next two days. If your outside ride is not scheduled in the next two days and you would like to complete it today, drag and drop the workout to today or tomorrow. 3. Check platform permissions If you are using Garmin Connect or Hammerhead you can login to your account to verify that you have all the necessary permissions enabled for the platform you are syncing to. When you open up your account settings make sure all available options are enabled for TrainerRoad. Screen Shot 2025-06-18 at 10.50.30 AM.png Still Need Help? If these steps don’t resolve your issue you can contact our support team! Include the following details when you reach out to us about syncing issues: - Your TrainerRoad account email or username - The date and time of the ride - The source or destination platform (e.g., Garmin, Strava) Contact TrainerRoad Support

Last updated on Jun 23, 2025

Training in Zwift with TrainerRoad: FAQ

Workout Availability and Access What workouts will appear in Zwift? If you are following a plan your indoor TrainerRoad workouts scheduled for today will automatically appear in Zwift. If you aren't following a plan, a recommended workout of the day will automatically appear in Zwift when you open up the app. Where do I find my workouts in Zwift? Today's workout appears in the "For You" section of the Zwift app. What if my workout doesn't appear in Zwift? First check that it is scheduled within the next two days. Any changes in TrainerRoad may take a few minutes to appear in Zwift. What happens to removed calendar workouts? Workouts removed from your TrainerRoad calendar will disappear from Zwift within about a day of their originally scheduled date. Will planned runs sync over to Zwift? No, only planned indoor cycling workouts will sync to Zwift. FTP and Power Settings Will my TrainerRoad FTP sync to Zwift? No. While workout targets are based on your TrainerRoad FTP, you'll need to manually update your FTP in Zwift to match. This only affects the color-coding of workout blocks in Zwift. Will my Zwift ride count for AI FTP Detection? Yes, TrainerRoad workouts completed in Zwift count toward both your initial 10 required workouts and ongoing AI FTP Detection. Does the sync affect my Progression Levels? Yes, workouts completed in Zwift will update your TrainerRoad Progression Levels just like regular TrainerRoad workouts. Training in Zwift Can I still do ERG mode workouts in Zwift? Yes, though ERG behavior may feel slightly different than in TrainerRoad. Power targets are rounded to the nearest watt rather than the nearest 5 watts. How does drafting affect ERG mode workouts? You may notice small power fluctuations from drafting effects. This is normal Zwift behavior and won't significantly impact your training. Why does power ramp up slower in Zwift compared to TrainerRoad? Zwift's power transitions are more gradual than TrainerRoad's. This is normal and won't significantly impact your workout quality. Can I use ERG mode with route resistance? No, Zwift's structured workout mode disables terrain resistance. For endurance rides wanting terrain feedback, consider using Zwift's pace partners instead. Can I control ERG mode through the Companion app? Yes, you can toggle ERG mode on and off and adjust intensity using the Zwift Companion app during workouts. What if I lose connection during a workout? If you experience a dropout, try adjusting the intensity +/- and then returning to 100% to reestablish ERG mode. What if I need to pause during a workout? You can pause your workout in Zwift! You can do this through the app as well as the companion app. Can I extend workout segments in Zwift? You won't be able to extend your warmup and cool down like you do in TR, but you can free-ride before starting the workout for additional warm-up and continue riding after for a longer cooldown. Can I adjust the warmup/cooldown intensity? Yes! Zwift limits intensity adjustments to 125% of the target power, though. For higher intensities, you can exit ERG mode and ride in incline mode. What if I want to continue riding after my workout? You can keep riding after completing the structured portion. The entire activity will sync back to TrainerRoad as one ride. Post-Workout and Syncing When will my Zwift ride appear in TrainerRoad? Rides typically sync within a few minutes. You may need to refresh the TrainerRoad app to see the completed workout. How do surveys work with Zwift? You'll receive a survey prompt in Zwift right after completing your workout. You can also complete the survey through the TrainerRoad app. What appears in Strava after a Zwift workout? The activity will appear as "Zwift - TrainerRoad: [workout] in [world]". You can edit this title in Strava without affecting the TrainerRoad sync. Will my workout visualization look different in TrainerRoad? Yes, completed Zwift workouts show the map and elevation data rather than TrainerRoad's traditional workout profile. How do I see my workout details in TrainerRoad after completing it in Zwift? From the calendar, click the workout name in the Source Workout box to view the original workout description and details. What appears in my TrainerRoad calendar? Initially, you may see both the Zwift activity and TrainerRoad workout. These will merge automatically, though it may take a few moments after completing the post-workout survey. How do I know if a workout synced successfully? The workout will appear in your TrainerRoad calendar with "Zwift" noted as the source. A survey prompt will appear once sync is complete. Additional Features How do I access the TrainerRoad kit in Zwift? The kit becomes available in your garage once you connect your TrainerRoad account. Check out the steps in this article here for more info on your Zwift kit: Does TrainerRoad have a Club in Zwift? Yes! We will hold regular group rides and community events and would love for you to join. You can do that here: TrainerRoad Zwift Club Can I use Zwift's route badges during workouts? Yes, you can select any route while completing your TrainerRoad workout to earn route badges and XP. Will workout instructions appear in Zwift? Yes, for workouts that include instructions in TrainerRoad. You can check if a workout has instructions on its detail page or disable them entirely through TrainerRoad app settings. Do I need both apps open during workouts? No, you only need Zwift running to complete your workout. TrainerRoad doesn't need to be open. Do I need to download TrainerRoad to complete workouts in Zwift? Nope. You don’t need the TrainerRoad app to complete workouts in Zwift. If you want to make adjustments to your TrainerRoad training plan, build a new plan, or adjust your TrainerRoad settings you can do all of these things from the website. Will outside workouts sync to Zwift? No, only indoor versions of workouts will sync to Zwift. Will group rides and other calendar items sync to Zwift? No, only structured TrainerRoad workouts will appear in Zwift.

Last updated on Jun 04, 2026

How to Complete TrainerRoad Workouts in Zwift

You can complete TrainerRoad cycling workouts in Zwift when you connect your Zwift account to your TrainerRoad account. Here’s how to get set up and started. Screen Shot 2025-02-07 at 4.38.58 PM.png Getting Started To complete TR rides on Zwift you will need the following: - An active TrainerRoad subscription - An active Zwift subscription - The latest version of Zwift on the device you train on. If you don’t have the Zwift app you can download it for Mac, iOS, PC, and Android here: Zwift Download Step One: Connect Zwift and TrainerRoad You'll establish syncing between the two platforms through the TrainerRoad website: Step One: Navigate to Training Platforms section of the Connections page on TrainerRoad website: Account > Connections > Training Platforms Step Two: Select Connect under Zwift Screen Shot 2025-02-07 at 3.16.24 PM.png Step Three: Read and Agree to the connection terms Screen Shot 2025-01-29 at 11.56.09 AM.png Step Four: This will bring you to the Zwift login page. Login to your Zwift account here. Screen Shot 2025-01-29 at 11.57.16 AM.png Step Five: Grant access privileges between Zwift and TrainerRoad. Screen Shot 2025-01-29 at 11.58.59 AM.png To confirm that the connection has been made successfully, a green border and an option to disconnect will now appear around the Zwift tile on your TrainerRoad ‘Training Platforms’ page. Get Your TrainerRoad Kit in Zwift! Once you have paired your TrainerRoad account with your Zwift account you will have access to the TrainerRoad kit in Zwift. Here’s how you can get this kit! Step One: Open the Zwift app and navigate to the home page. Step Two: Select the Zwift Garage Screen Shot 2025-02-09 at 10.13.29 AM.png Step Three: Select Jersey Screen Shot 2025-02-09 at 10.14.47 AM.png Step Four: Scroll down to the TrainerRoad kit and tap on it. You're ready to go! Screen Shot 2025-02-09 at 10.15.35 AM.png Step Two: Choose how you Want to Ride What gets imported into Zwift will change depending on whether you have scheduled workouts in your TrainerRoad calendar or not. Here are the two main options for completing TR rides in Zwift and how they work in Zwift. Follow a Plan If you are training for a race or an event we recommend following a training plan. When you are following a TrainerRoad plan workouts scheduled on your Calendar will automatically be pulled into Zwift on the day that it is scheduled. If you haven’t added a plan to your calendar and would like to follow a custom training plan check out this article to get started: Plan Builder Overview Get a Recommended Workout Everyday No plan, no worries! TrainerRoad will automatically send a recommended workout of the day over to Zwift when you aren't following a plan. When you want to do a ride just open up the Zwift app and today's recommended workout will appear in the For You tab on your Zwift home page. The only time you won't get a recommended daily workout is when you have a recommended rest day. To learn more about recommended rest days check out: Red Light Green Light Step Three: Complete your TrainerRoad Workout in Zwift! After you have established the connection between the two platforms and decided how you want to train you are ready to ride. Here is how to access and complete your TrainerRoad workout in Zwift: Step One: Open the Zwift app and log in to your Zwift account. Step Two: Select Let’s Go in the bottom right-hand corner of the screen Step Three: Connect to your power source and any other devices you’d like to have during your training. Screen Shot 2025-02-09 at 10.46.45 AM.png Screen Shot 2025-02-09 at 10.47.11 AM.png Step Four: If you have a TrainerRoad workout scheduled today it will appear on the Home Page in the first slot under For You. Select this workout to open it! Screen Shot 2025-02-09 at 10.49.56 AM.png Step Five: Hit 'Start Ride' Screen Shot 2025-02-09 at 10.50.50 AM.png Step Six: Select the location of your ride and select ‘Start Workout’ Screen Shot 2025-02-09 at 10.52.54 AM.png Step Seven: Start Pedaling to begin your workout! Your upcoming intervals will appear on the left-hand side of the screen. TrainerRoad Workout Folder If your workout is scheduled for tomorrow, or you have multiple rides scheduled today, you might not see the ride you are looking for in the For You tab. Here’s how to find these other workouts: Step One: In the Zwift app, select the Workouts tab in the upper right navigation menu. Step Two: Select Custom in the right-hand navigation tab Step Three: Select the TrainerRoad folder Screen Shot 2025-02-09 at 11.05.46 AM.png Step Four: Select the workout you would like to complete! Screen Shot 2025-02-09 at 11.07.28 AM.pngIf you aren’t seeing any workouts in this folder this means there aren’t any workouts scheduled for today or tomorrow. Scheduling a workout for today or moving a workout to today in your training plan will push that workout to Zwift. After the Ride If you'd like to continue riding longer than your prescribed workout, you can simply keep riding! Post-Workout Surveys After you complete your ride you will be prompted to fill out a survey rating your effort. Rate the perceived effort of your ride with 1 being Easy and 10 being an maximum effort. Screen Shot 2025-02-07 at 4.51.14 PM.png If you miss this survey you'll get an e-mail from TrainerRoad. You can respond to the missed surveys through e-mail. You can also update your survey response directly in TrainerRoad at any time. For steps on how to do this check out: Post Workout Surveys Your Next Workout If you aren't following a plan - no need to do anything else! You will automatically get a recommended workout of the day next time you open up the Zwift app. If you are following a training plan your next workout will also appear in the For You tab when you open the app on the day it is scheduled. The only difference is after you complete your TrainerRoad workout, changes may be made to your next workout! If you are following a plan changes prompted by your recently completed workout will be automatically applied to upcoming workouts. If a change is made to your next workout, you will get an e-mail from TrainerRoad with the details of the change when you are opted into adaptation updates. Ride Sync Your completed ride will automatically sync to TrainerRoad once you have ended the workout. If you'd like your completed workout to sync to any other platforms, like as Strava, you will need to enable third-party syncing through Zwift. For instructions on how to connect third-party syncing with Zwift, check out these help center articles: Zwift: Third Party Syncing Frequently Asked Questions For more information and answers to Frequently Asked Questions about Zwift and TrainerRoad check out our FAQ: Training in Zwift with TrainerRoad: FAQ

Last updated on Apr 22, 2026

Syncing Zwift with TrainerRoad

You can complete scheduled or recommended TrainerRoad cycling workouts in Zwift when you connect your Zwift account to your TrainerRoad account. Here’s how to get the sync between the two platforms set up: How to Connect Zwift and TrainerRoad You'll establish a connection between the two platforms through the TrainerRoad website: Step One: Navigate to Training Platforms from the Profile navigation menu on the TrainerRoad website here: Account > Connections > Training Platforms Step Two: Select Connect under Zwift Screen Shot 2025-02-07 at 3.16.24 PM.png Step Three: Read and Agree to the connection terms Screen Shot 2025-01-29 at 11.56.09 AM.png Step Four: This will bring you to the Zwift login page. Login to your Zwift account here. Screen Shot 2025-01-29 at 11.57.16 AM.png Step Five: Grant access privileges between Zwift and TrainerRoad Screen Shot 2025-01-29 at 11.58.59 AM.png You have successfully synced Zwift and TrainerRoad! To confirm that the connection has been made successfully, a green border and an option to disconnect will now appear in the Zwift option on your TrainerRoad ‘Training Platforms’ page. Screen Shot 2025-01-29 at 12.00.55 PM.png What Syncs Between the Two Platforms? Upcoming TrainerRoad Workouts: Today's planned TrainerRoad cycling workout will be pushed to Zwift. This only includes cycling workouts! Planned runs will not be pushed into Zwift. Note: Ramp Tests and FTP tests will not sync to Zwift! All other indoor workouts scheduled today will be sent over to Zwift on the day that they are scheduled. Completed Zwift Activities: Workouts completed in Zwift will be pulled back into TrainerRoad. This includes run and cycling workouts! When are Workouts Synced Between Platforms? TrainerRoad Workouts: TrainerRoad Workouts scheduled for today will be pulled into Zwift almost as soon as they are scheduled. If you aren't seeing today's planned workout in the For You section of the Zwift you might not have anything scheduled for today. Completed Zwift Activities: Workouts completed in Zwift after establishing a connection between Zwift and TrainerRoad will be synced to TrainerRoad shortly after ending the workout. This sync may take a few minutes. Historical training data in Zwift won't be pulled into TrainerRoad. How to Disconnect Zwift and TrainerRoad Step One: Navigate to Training Platforms from the Profile navigation menu on the TrainerRoad website here: Account > Connections > Training Platforms Step Two: Select Disconnect below Zwift and then Disconnect to confirm the change. Screen Shot 2025-02-07 at 2.45.12 PM.png You have successfully disconnected Zwift and TrainerRoad! You can re-enable the connection at any time by following the steps above.

Last updated on May 26, 2026

Syncing TrainerRoad With Third-Party Platforms

You can manage and see all of the available third-party connections in the Connections section of your Account settings in TrainerRoad, located here: TrainerRoad: Activity Sync From this page you can add new connections, disconnect from platforms you've connected to, and re-authorize or adjust connection settings when necessary. Screen Shot 2025-02-07 at 9.35.17 AM.png Compatible Platforms You can connect your TrainerRoad account to a number of third party platforms. Functionality with these platforms varies depending on the platform you are connecting to. See the list below for a full break down of each platforms compatibility with TrainerRoad! Zwift How to Set up Sync with Zwift - Upcoming TrainerRoad Workouts: Sync Todays planned TrainerRoad cycling workouts to Zwift to be completed in Zwift - Completed Zwift Activities: Workouts completed in Zwift will be pulled back into TrainerRoad. Garmin How to Set up Sync with Garmin Connect - Garmin Training History: TrainerRoad will pull in up to five years worth - Garmin Activity: Activities completed on your Garmin and uploaded to Garmin Connect will be pulled into TrainerRoad. - TrainerRoad Outside Workouts: Today's scheduled Outside TrainerRoad workouts will be pushed to your Garmin Connect account to be completed on your Garmin. - Completed TrainerRoad Workouts: Workouts completed in TrainerRoad will be exported to Garmin Connect. Strava How to Set up Sync with Strava - Strava Training History: TrainerRoad will pull in all of your public and private activities on Strava - Completed TrainerRoad Workouts: Workouts completed in TrainerRoad will be exported to Strava. Wahoo How to Setup Sync with Wahoo - TrainerRoad Outside Workouts: Today's Planned Outside TrainerRoad workouts will be pushed to your Wahoo account to be completed outside on your Wahoo. Hammerhead How to Set up Sync with Hammerhead - TrainerRoad Outside Workouts: Today's Planned Outside TrainerRoad workouts will be pushed to your Hammerhead account to be completed outside on your Hammerhead. TrainingPeaks How to Set up Sync with Training Peaks - Planned TrainingPeaks Workouts: Compatible planned indoor workouts in TrainingPeaks will be imported so that they can be completed in TrainerRoad. - Completed TrainerRoad Workouts: Workouts completed in TrainerRoad will be exported to Strava. Apple How to Set up Sync with Apple Watch - TrainerRoad Outside Workouts: Planned Outside TrainerRoad workouts will be pushed to your Apple watch. Final Surge How to Set up Sync with Final Surge - Planned FinalSurge Workouts: Planned Final Surge sessions will be imported into TrainerRoad. - Completed TrainerRoad Workouts: Workouts completed in TrainerRoad will be exported to Final Surge. TriDot How to Set up Sync with TriDot - Planned TriDot Workouts: Planned TriDot sessions will be imported into TrainerRoad. - Completed TrainerRoad Workouts: Workouts completed in TrainerRoad will be exported to TriDot. Dropbox How to Set up Sync with Dropbox - Completed TrainerRoad Workout Files: Completed workout files will be saved to Dropbox.

Last updated on Feb 18, 2026

Sync Wahoo Devices Directly With TrainerRoad

Note: The older Wahoo connection will expire after September 1, 2026! After this date, athletes who have not updated their connection will no longer be able to send outside workouts to their Wahoo head units. To avoid any interruption, follow the steps linked in the banner on the Career page or in the pop that appears on the TrainerRoad website: Screenshot 2026-08-13 at 1.36.15 PM.png Screenshot 2026-08-13 at 1.35.39 PM.png Setting up Wahoo Sync with TrainerRoad Wahoo devices can be synced directly with TrainerRoad. This allows you to send planned TrainerRoad outside workouts to you Wahoo head unit to complete outside. It also automatically syncs any activities completed on your Wahoo head unit after establishing the connection with TrainerRoad, without the need for third party services. In the past, connections between TrainerRoad and Wahoo only allowed TrainerRoad to send outside workouts to Wahoo. Activities completed on a Wahoo head unit could not be sent directly from Wahoo, and needed to be sent from a third-party service. The new connection improves both of these experiences. If you have an existing connection between your TrainerRoad and Wahoo accounts or if you have never connected your accounts before, the process for enabling the new connection is the same. How to Directly Connect Wahoo and TrainerRoad 1. Log into TrainerRoad to access your Account Profile. 2. Click the option to enable the “Updated Wahoo Connection ” 3. Authorize TrainerRoad to access your Wahoo account by selecting “Agree & Connect.” Screenshot 2024-12-05 at 5.05.58 PM.png 4. On the next screen, enter your Wahoo account email and password, and click "Log In". Screenshot 2024-12-05 at 5.07.22 PM.png 5. That's it! Your account is now connected with Wahoo. If your TrainerRoad account was already connected to Wahoo using the older connection, it will be updated to the new and improved version. How to Connect/ Disconnect Later On If you complete the process but want to disconnect, you can complete both tasks from the Activity Sync menu. To Connect: 1. Log into TrainerRoad to access your Account Profile. 2. Select “Activity Sync” from the menu on the left-hand side of the screen. 3. Click the option to "Connect" with Wahoo. 4. Authorize TrainerRoad to access your Wahoo account by selecting “Agree & Connect.” 5. On the next screen, enter your Wahoo account email and password, and click "Log In". To Disconnect from Wahoo: 1. Log into TrainerRoad to access your Account Profile. 2. Select “Activity Sync” from the menu on the left-hand side of the screen. 3. Click the option to "Disconnect" from Wahoo. How To Send Outside Workouts to Your Wahoo Head Unit Once the connection is established, any scheduled Outside Workouts will automatically be pushed to your Wahoo head unit within a few days of their scheduled date. Additionally, you can push individual unscheduled workouts from the workout's details page, by switching the workout to "Outside" and clicking "Push to Wahoo". Screenshot 2024-12-11 at 12.52.43 PM.png - Please note that this is not possible for any TrainerRoad FTP Tests. We strongly encourage athletes to complete FTP Tests inside for safety and accuracy. If you would like to complete an FTP test outside, you can manually complete an FTP test of your preference, and manually update your FTP in your TrainerRoad account. How To Sync Completed Activities From Your Wahoo Head Unit Once the connection is established, any activities completed on your Wahoo Head Unit will automatically sync into TrainerRoad. Workouts completed on your head unit before establishing the connection will not be imported into TrainerRoad. Current Known Issues 1. Planned TrainerRoad outside workouts may show inaccurate TSS and IF values when previewed on some head units. 2. The Authorized Apps section of the Wahoo ELEMNT app may not accurately reflect whether your Wahoo and TrainerRoad accounts are connected. Once enabling the new connection, all updates to your TrainerRoad and Wahoo account connection should be made from the TrainerRoad Activity Sync menu, not from the ELEMNT app. 3. Non-cycling activities recorded on Wahoo devices and synced to TrainerRoad may be temporarily missing from your calendar or display incorrectly.

Last updated on Aug 13, 2026

New Sport Types Supported with Activity Sync

New sport types show you a full look at your training history to optimize your training recommendations. With Activity Sync set up with Strava and Garmin, TrainerRoad will automatically sync any activity you upload to look beyond cycling and give you a picture of everything impacting your training. What New Sport Types are Supported? Any sport type that is supported by Strava and Garmin is now imported to TrainerRoad. Sport Type is based on the setting of the device the activity is recorded on. There are 12 new sport types: - Swim - Transition - Walk - Hike - Strength Training - Ski/Snowboard - Golf - Row - Yoga - Paddleboard - Kayak - Other (includes all other types not listed above) How Do New Sport Types Impact Workout Recommendations & Fatigue Detection? Upload any sport type to Strava/Garmin and TrainerRoad will automatically import it. TrainerRoad and Fatigue Detection immediately see those activities, and we’ll take care of any training adjustments as a result, if any. Training adjustments can come in the form of new workout recommendations and adjustments due to fatigue. In this example, there's a 3.5 hour hike that was outside this athlete's normal training regimen. Fatigue Detections notices the unexpected training and triggered a yellow day on what would've been a 90 minute Threshold interval day. Fatigue Detection delivered a reduced duration workout in the Endurance power zone instead. Screenshot 2024-07-03 at 8.53.11 AM.png How to View New Sport Types on the Calendar As long as you've already enabled a sync between Garmin and Strava, new sport types will automatically display in your Calendar. If you haven't enabled a sync between TrainerRoad and Garmin and/or Strava, you can enable Activity Sync connections here: Activity Sync New Sport Type Examples Swim Swims are separated into 2 types: 1. Lap pool swim 2. Open water swim Lap pool swim Lap pool swims include - Duration: the time you're active during your swim - Total time: the total elapsed time of your workout - Distance: total distance covered in your workout - Stroke rate: strokes per minute - Pace: your speed based on the pool units set on your device - Intervals: your totals in each interval of the workout (can comprise multiple lengths depending on the workout) lap pool HC.png Open water swim Open water swims include: - Duration: the time you're active during your swim - Total time: the total elapsed time of your workout (hover over duration to see this) - Distance: total distance covered in your workout - Stroke rate: strokes per minute - Pace: your speed based on the pool units set on your device - Intervals table: your totals in each interval of the workout Screenshot 2024-07-03 at 7.27.40 AM.png Transition Transitions are detected as part of multisport activities to isolate the time in between main sport types. Multisport activities are not confined to swim, bike, run — many devices allow you to create any multisport types. We will automatically detect types ranging from brick workouts, to duathlon, biathlon, and so on...along with any transitions in between. Screenshot 2024-07-03 at 7.48.03 AM.png Walk Walks include: - Duration: the time you're active during your walk - Total time: the total elapsed time of your workout (hover over duration to see this) - Distance: total distance covered in your workout - Heart Rate: beats per minute - Cadence: steps per minute - Pace: speed based on units set on your account (dynamically scales the graph based on average pace) - Elevation gain - Average gradient - Intervals table Screenshot 2024-07-03 at 7.41.25 AM.png Hike Hikes include: - Duration: the time you're active during your hike - Total time: the total elapsed time of your workout (hover over duration to see this) - Distance: total distance covered in your workout - Heart Rate: beats per minute - Cadence: steps per minute - Pace: speed based on units set on your account (dynamically scales the graph based on average pace) - Elevation gain - Average gradient - Intervals table Screenshot 2024-07-03 at 7.53.01 AM.png Strength Training Strength Training includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute Screenshot 2024-07-03 at 7.55.18 AM.png Advanced Strength Training: - Add working sets—Learn how in this support article[click]. - Organize working sets by muscle groups: - Upper body, core, lower body, & whole body - This data is intelligently used for Fatigue Detection Ski/Snowboard Ski/snowboard is detected as two types to optimize how TrainerRoad and Fatigue Detection recognize stress from these activities: 1. Backcountry ski 2. Resort ski Backcountry ski includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Distance: total distance covered in your workout - Heart rate: beats per minute - Speed: in the units set on your account - Elevation gain - Average gradient - Intervals table Screenshot 2024-07-03 at 7.56.24 AM.png Resort ski: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Speed: in the units set on your account - Intervals table Note: Metrics such as elevation gain and gradient are excluded for resort skis to account for lift time. This helps improve how TrainerRoad and Fatigue Detection view these activities. Screenshot 2024-07-03 at 7.57.23 AM.png Golf Golf includes: Duration: total elapsed time of your workout Distance: total distance covered in your workout Heart rate: beats per minute Intervals table Screenshot 2024-07-03 at 7.58.10 AM.png Row Rows are separated into 2 types: 1. Indoor row 2. Outdoor row Indoor row: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Intervals table Screenshot 2024-07-03 at 7.58.57 AM.png Outdoor row: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Stroke rate: strokes per minute - Pace: your speed based on the units set on your account - Intervals table Screenshot 2024-07-03 at 7.59.57 AM.png Yoga Yoga includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute Screenshot 2024-07-03 at 8.06.37 AM.png Paddleboard Paddleboard includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Stroke rate: strokes per minute - Pace: your speed based on the units set on your account - Intervals table Screenshot 2024-07-03 at 8.07.29 AM.png Kayak Kayak includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Speed: your speed based on the units set on your account - Intervals table Screenshot 2024-07-03 at 8.32.29 AM.png Other (includes all other types not listed above) Other is a catch-all category that includes any other sport type that isn't included above. The Other category includes: - Duration: the total elapsed time of your workout - Heart rate: beats per minute - Intervals table Screenshot 2024-07-03 at 8.11.33 AM.png FAQ Do I need to add TSS to have new sport types impact Fatigue Detection? No, adding TSS isn’t necessary for Fatigue Detection. Adding it won’t increase the accuracy, it’d just be for accounting in the TSS chart. Why isn't there a new sport type for my activity? Based on the percentages of total activities, we've created 11 major sport types. All others made up a small fraction so we folded them into a general "other" category. My activity is showing up as the wrong sport type. How can I fix it? The best way to fix a miscategorized activity is directly from the source. In Strava and Garmin, you can change sport types for an activity, download it, and manually upload into TrainerRoad from the Past Activities page on the website. Are post-workout surveys available for new sport types? Currently, surveys are not available for new sport types. I record other sport types using my Apple Watch. Can I import directly from Apple Health? You can do this today! You can sync any sport type recorded with your Apple Watch into TR using Strava as the intermediary. We have plans to allow for sync directly from Apple Health into TR, but that’s currently exclusively set up for TR Outside Workouts that are completed on the Apple Watch. Will manually created activities in Strava or Garmin Connect sync into TrainerRoad? No. We need the file from the 3rd party in order to create the activity in TR. If you need to manually add an activity, click into a day on the TR calendar and select the respective sport type or "other" category to account for that in your training.

Last updated on Feb 25, 2026

Apple Health Troubleshooting

- My Workouts Won't Sync to My Apple Watch - My Workouts Aren't Pulling Into TrainerRoad From Apple Health - How to Manage Your Permissions My Workouts Won't Sync to My Apple Watch If your workouts aren't syncing from your TrainerRoad app to the Fitness App on your Apple Watch here's what you should check: Is the Apple Watch up to date? Make sure that your Apple Watch is running the latest operating system available by Apple. The minimum iOS version to sync between TrainerRoad and Apple is iOS 17. Is your TR iOS app up to date? Check for any app updates for your TrainerRoad iOS app within the Apple App Store. Is the workout marked as an Outside Workout? Be sure that you have changed the setting for your TrainerRoad workout so that it is marked to be completed outside, and that the workout profile for your session is now showing in green in your TrainerRoad app. Are permissions set correctly? Check that you have enabled all available permissions for TrainerRoad for both your Apple Watch App and Apple Health App. Apple Watch App RPReplay_Final1695318199.gif This can be verified in the Apple Watch App on your iOS device. Just click on Workout. Then click on Connected Apps. And verify that TrainerRoad is enabled. Apple Health App RPReplay_Final1695318944.gif This can be verified from the Settings app of your iOS device. Just click on your Health app. IMG_5432E4253203-1.jpeg Then click on Data Access and Devices IMG_8FC820F2D37F-1.jpeg And verify the permissions allotted for TrainerRoad. IMG_2910.jpeg For optimal syncing, we recommend enabling all available permissions. IMG_9421601DFE88-1.jpeg My Workouts Aren't Pulling Into TrainerRoad From Apple Health Currently, we can only import completed Outside TrainerRoad Workouts from Apple Health. Unstructured outside rides, as well as run and swim workouts, won't be imported. If your completed TrainerRoad Outside Workouts aren't being pushed from Apple Health into your TrainerRoad account, be sure to check that you have enabled all available permissions for TrainerRoad within the Settings app of your iOS device, as described above. Note: This is only a connection between the Apple Watch and TrainerRoad to sync TrainerRoad outside cycling workouts. We hope to make a full sync with Apple Health in the future. How to Manage Your Permissions You can check and manage the permissions granted to TrainerRoad for both your Apple Watch and Apple Health via the following pathways. Apple Health: These permissions can be turned on via the Settings app of your iOS device under the Health tab. RPReplay_Final1695318944.gif Apple Watch: The allocated permissions for TrainerRoad can again be verified through your iOS device. This time, though, go ahead and click on the Apple Watch app. RPReplay_Final1695318199.gif

Last updated on Aug 20, 2026

Connecting TrainerRoad with the Apple Watch

- How to Connect TrainerRoad with the Apple Watch - How to Manage Permissions - FAQs You can now get the best of both worlds by securely connecting your TrainerRoad account with the Apple Watch! This means that you can use TrainerRoad to analyze TR Outside Workouts that have been recorded on your Apple Watch. When doing so, you are in control of what information you want to share between each platform. All you need to set up this new feature is an iOS device (iPhone or iPad). How to Connect TrainerRoad with the Apple Watch To enable TrainerRoad to share and collect data with your Apple Watch you will need to connect it to TrainerRoad . This can be done most easily from the start-up screen of your TrainerRoad app. After updating to iOS 17 and to the latest TrainerRoad app version, you'll receive a notification to get set up. Go ahead and click Set Up to get started! IMG_4911.png Note: If you did not receive this notification, head to your Account section on the iOS app, scroll down, and select "Connect to Apple Watch." From here, you will want to select Tap to Set Up listed under Sync with Health Once you have done so, you can manage your Apple Health permissions within the Settings app of your iOS device. IMG_4914.png To automatically have your Outside Workouts push to your Apple Watch you will also want to go ahead select Tap to Set Up displayed under "Push to Apple Watch" IMG_4914.png Note: This is only a connection between the Apple Watch and TrainerRoad to sync TrainerRoad outside cycling workouts. We hope to make a full sync with Apple Health in the future. Click the following link if you weren't presented with the notification to set up sync with Apple Watch or are encountering issues: Apple Health Troubleshooting How to Manage Permissions You can manage the permissions that you choose to share between TrainerRoad and Apple Health by accessing the Settings app of your iOS device. RPReplay_Final1695318944.gif Just go ahead and select Health from the list of linked apps IMG_4918.png Click on Data Access and Devices IMG_8FC820F2D37F-1.jpeg Then go ahead and select TrainerRoad from the list of apps connected with Apple Health IMG_2910.jpeg From here, you can see all of the health-related permissions that have been granted to TrainerRoad. - For optimal use of TrainerRoad's data analytics and proper activity syncing, we recommend enabling all available options. IMG_9421601DFE88-1.jpeg A similar process can be completed to manage the permissions for your Apple Watch. Just be sure to select the Watch App then Workouts>Connected Apps and TrainerRoad is enabled. RPReplay_Final1695318199.gif FAQs Why Are You Collecting Health Data? - Connecting with Apple Health will allow us to expand the scope of our data library and import even more of your activity files for consideration by Adaptive Training. - Currently, we are only able to import cycling activities, but hope to broaden the scope of the data that we can import in the future. My Workouts Are Pushing to my Apple Watch, But I am Not Seeing Them Show Up in TrainerRoad. In order for your completed Outside Workouts to Sync back into your TrainerRoad Career, you will need to make sure that you have connected your TrainerRoad account to your Apple Watch app AND that you have enabled all health permissions within the Settings app of your iOS device. IMG_9421601DFE88-1.jpeg

Last updated on Aug 20, 2026

Pushing an Outside Workout to the Apple Watch

- Authorize Apple to Pull From TrainerRoad - Syncing A Completed Cycling Workout Back to TrainerRoad - Scheduling a Workout - Starting a Workout - Mirroring Apple Watch to Phone - FAQs You can now have scheduled TrainerRoad Outside Workouts pushed to your Apple Watch! Like our Outside Workouts for Garmin and Wahoo head units, this new feature will allow you to complete your scheduled TrainerRoad Outside Workout, using your Apple Watch device. Once pushed to your Apple Watch, your workout will guide you through the intervals of your session, showing you the specific power targets and interval times that TrainerRoad AI has prescribed. All you have to do is pedal! Authorize Apple to Pull From TrainerRoad To enable TrainerRoad Outside Workouts for your Apple Watch device, you will need to connect your TrainerRoad account to both your Apple Watch and Apple Health app. This can be done most easily from the start-up screen of your TrainerRoad app. After updating to iOS 17 and to the latest TrainerRoad app version, you'll receive a notification to get set up. RPReplay_Final1695318445.gif Just hit Set Up to get the process started. IMG_4911.png Note: If you did not receive this notification, head to your Account section on the iOS app, scroll down, and select "Connect to Apple Watch." From here, you will want to select Tap to Set Up listed under both "Push to Apple Watch" and "Sync with Health". IMG_4914.png Click the following link if you are encountering issues: Apple Health Troubleshooting Syncing A Completed Cycling Workout Back to TrainerRoad As long as you have Apple Health connected to your TrainerRoad account, your completed Outside TrainerRoad workout will sync back into your Career automatically. At this time, though, unstructured outside rides will not push from Apple Health back into TrainerRoad. For more details on linking your TrainerRoad and Apple Health accounts, check out the following article: Connecting TrainerRoad with Apple Health Scheduling a Workout You can schedule an Outside Workout to be completed on your Apple Watch using any TrainerRoad platform. This includes our desktop apps (Mac and Windows), our mobile iOS and Android apps, and through our website. It should be noted though, that an Apple Watch icon will only display for pushed TR Outside Workouts in TrainerRoad's iOS apps. TrainerRoad Outside Workouts that are part of your plan or scheduled within 7 days will automatically be pushed to your Apple Watch. - You will just want to be sure to open your iOS app on the day of your workout. You can also push a TrainNow workout or a session from TrainerRoad's workout library manually using the process below: 1. Select the workout that you would like to complete, either from TrainNow or a specific workout from our workout library. 2. Next, make sure that the session is marked as an Outside Workout. Inside Workouts cannot be pushed to Apple Watch devices 3. Once the workout has been added to your Calendar, it will automatically push to your Apple Watch, just like a planned workout. - TrainerRoad Outside Workouts that you don't have planned can also be pushed to the Apple Watch "moment of" via the Push to Apple Watch button. IMG_4917.png Workouts that have been successfully pushed to your Apple Watch will display a small watch icon in iOS TR apps, indicating a successful sync. IMG_4916.png In order to have your workout actually push from TrainerRoad to your Apple Watch, you will need to open your TrainerRoad app on an iOS device, either your iPhone or iPad. - Workouts will not sync in the background as they do for Wahoo and Garmin head units. Starting a Workout To start a TrainerRoad Outside Workout on your Apple Watch you will first want to connect your training devices (power meter, heart rate monitor, etc) via Bluetooth. - This needs to be done within the Settings App of your Apple Watch. Just click on Bluetooth and connect any of the devices that you wish to train with during your workout. Screenshot 2023-09-14 at 7.59.10 PM.png Once you have connected your training devices, go ahead and open the Fitness App on your Apple Watch Screenshot 2023-09-14 at 7.59.59 PM.png Then click on your scheduled TrainerRoad Outside Workout You will then be presented with the workout details for your upcoming session. Once you are ready to start pedaling, go ahead and click Start Workout Screenshot 2023-09-14 at 8.00.40 PM.png Your Apple Watch will then display the target metrics for each portion of your workout, guiding you through your session just like your Indoor TrainerRoad Workouts. Screenshot 2023-09-14 at 8.00.55 PM.png Mirroring Apple Watch to Phone We understand that completing an Outside Workout using your Apple Watch might be challenging. Our suggestion, for both safety and efficiency, is to mirror your Apple Watch screen to a separate iOS device, which can be mounted on your handlebars for easy viewing. Here are the steps to do so: 1. On your paired iPhone, go ahead and navigate to your Settings, then Accessibility. 2. Next, tap Apple Watch Mirroring. 3. Toggle Apple Watch Mirroring "On". 4. Wait for your iOS device to connect. 5. Once connected, you will be able to see all of your workout data on your larger iOS screen, and you can now control your Apple Watch from your iPhone. Screenshot 2023-09-14 at 8.01.14 PM.png - When mirroring from your Apple Watch to a separate iOS device, you may experience a slight lag in timing. Rest assured, all of your data is still being recorded as normal through the Apple Watch itself. FAQs What Types of Workouts will Sync to my Apple Watch? Only scheduled Outside TrainerRoad Workouts can sync to your Apple Watch device. Custom workouts pushed from TrainingPeaks, or made in Workout Creator as well as Indoor TrainerRoad Workouts will not. Can you Customize Data Fields? Yes, you can customize the data fields that are shown during your workout. This, however, can only be done from your Apple Watch. Changes cannot be made through your iOS device (iPhone or iPad). This can be done within your Apple Watch Workout app: Personalize your Apple Watch Workout Views How many days in advance will my Workouts Sync? As long as your workouts are marked as Outside Workouts in your TrainerRoad Calender, any workout scheduled within 7 days of the current day will be pushed to your Apple Watch for completion. What Do I Do If My Workouts Aren’t Syncing? If your TrainerRoad Outside Workouts are not showing up on your Apple Watch device, the first thing to check is that you have your TrainerRoad account connected to Apple Health, and have granted all of the following Apple Health permissions. IMG_9421601DFE88-1.jpeg Which Models of Apple Watch and iPhone Are Required? This feature is compatible with the Apple Watch Series 4 or newer as well as iPhone 11 or newer.

Last updated on Jul 21, 2026

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 Import Runs into TrainerRoad Enable Activity Sync with Strava and/or Garmin Connect to automatically import your running activities. Your imported runs will automatically associate with the planned runs on your Calendar once they import into TrainerRoad. Runs will automatically backfill once you set up Activity Sync. If you haven't already you can set up activity sync with these two platforms for automatic syncing of your runs: - Strava - Garmin Connect Manually Importing Runs You can also manually import runs as .fit .tcx .gpx .pwx .zip and .json files directly into TrainerRoad. To manually import one or several runs follow these steps. Step One: Log on to the TrainerRoad website and select the Career tab Step Two: From the Career menu select Activity List Screenshot 2026-07-16 at 1.37.29 PM.png Step Three: Select Import Activity to launch the Import Activity tool. Screenshot 2026-07-16 at 1.39.36 PM.png Step Four: Drag and drop files, or select Browse, to import your run activities. Screenshot 2026-07-16 at 1.40.35 PM.png When your run is finished uploading you will have the option to view the new activity details or exit out! Analyzing Run Data You can dig into the contents of your completed runs on the TrainerRoad website. To take a closer look at your stats from a finished run select your run from the TrainerRoad Calendar. This will give you an overview of your stats for the run as well as a Map of the run if you ran outside. To drill further into the run select View Details. Screenshot 2026-07-16 at 2.02.36 PM.png From here you can drag and scroll over the graph at the top of the run to get statistics for specific durations of the run. You can also see a breakdown of any laps you took during the workout and zoom in closer on the map for your run (if you ran outdoors.) Screenshot 2026-07-16 at 2.04.37 PM.png At the bottom of your run you can also enter notes for the run and disassociate or associate your run with any planned run on the TrainerRoad Calendar. Screenshot 2026-07-16 at 2.05.50 PM.png 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 and miles? You can manage your preferences for units from the Account section of the website or apps. How is Run TSS measured in TrainerRoad? Currently, Run TSS is estimated using RPE or heart rate. You can learn more about TSS estimated by heart rate here: How to Estimate Training Stress with Heart Rate Data Does TrainerRoad AI see my runs? Yes! TrainerRoad AI will consider your runs when considering your overall training load and making rest and recovery siggestions. 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.

Last updated on Jul 16, 2026

How to Enable Virtual Speed and Distance for Strava

If you train indoors you’ve probably noticed that your TrainerRoad workouts sometimes show unrealistic speed and distance data on Strava. This is because the speed reported by your indoor trainer, or speed sensor, often depends more on your gearing choice or your trainer’s resistance level than on your actual performance. Virtual Speed and Distance corrects for this issue by using your power data to give a more lifelike estimate of how fast and far you’d have ridden outside. What is Virtual Speed? Virtual Speed is a TrainerRoad metric that uses power data and a physics-based model to estimate more realistic speed and distance data for your indoor TrainerRoad workouts that sync to Strava. How to Enable Virtual Speed Virtual Speed can be enabled from the Activity Sync section of the Account Settings page on the TrainerRoad website. To enable Virtual Speed follow these steps: Step 1: Log into the TrainerRoad website Step 2: Select the Account tab from the navigation menu and then 'Activity Sync' from the 'Profile' menu Step 3: Under Strava, select Settings. If you haven’t connected your Strava account to TrainerRoad yet follow the steps in this article to connect your Strava account to TrainerRoad first: Strava strava_settings.jpg Step 4: In the Strava Sharing Settings make sure ‘Share Speed and Distance’ is enabled and that ‘Virtual Speed and Distance’ is selected: enable_virtual_speed.jpg Step 5: Select ‘Save and Close’ to finish enabling Virtual Speed and Distance. Once you’ve finished enabling Virtual Speed and Distance in the Strava Sharing Settings all indoor TrainerRoad workouts that sync to Strava after Virtual Speed has been set up will automatically include Virtual Speed and Distance data. How to Get Virtual Speed Readings for a Past Ride If you want Virtual Speed and Distance data for an old ride that was completed before Virtual Speed was enabled, you can get readings for this ride with a fresh sync to Strava! To get Virtual Speed readings in Strava for a ride that has already synced to Strava follow these steps: Step 1: Log into the TrainerRoad Website Step 2: Enable Virtual Speed in your TrainerRoad Activity Sync Settings. Step 3: Log into your Strava account. Step 4: Open the workout in Strava that you would like to re-sync with Virtual Speed and Distance data. Step 5: Delete this workout in Strava by selecting 'Delete' from the drop-down menu to the left of the workout profile. delete_strava_ride.jpg Step 6: Navigate back to the TrainerRoad web page and open up the workout you'd like to re-sync. Step 7: Click the Strava icon in the Activity Sync section of the workout to manually re-sync this ride to Strava. sync_to_strava.jpg Step 8: Open the newly synced workout in Strava to view the updated Speed and Distance data. new_speed_and_distance_data.jpg Frequently Asked Questions Does this work with other Activity Sync Platforms? No. Virtual Speed currently only works with TrainerRoad workouts that sync to Strava. Will enabling Virtual Speed automatically change the speed data of past rides? No. You will only have Virtual Speed readings for workouts completed after Virtual Speed is enabled. To change the speed readings of any past workouts you'll need to delete them from Strava, and then manually re-sync workouts individually back to Strava from TrainerRoad. Does Virtual Speed work with non-smart trainers? Yes! As long as your workouts have power data you will have Virtual Speed Readings when your workout syncs to Strava. How do I disable Virtual Speed? If you want to disable Virtual Speed, you can do so in your Activity Sync settings. To access these settings go to the Account tab of the TrainerRoad website, and select ‘Activity Sync’ under ‘Profile’. Next select, Settings below the Strava icon. In Strava's sharing settings go ahead and select 'Device Speed and Distance' before hitting 'Save and Close'. Does a speed sensor override Virtual Speed data? No. When Virtual Speed is enabled, your speed readings will automatically default to Virtual Speed— regardless of whether or not you have a speed sensor. What should I do if my Virtual Speed readings seem off? If your Speed Readings seem off, first double-check that your weight is set correctly in the Account tab of the TrainerRoad app. If your Virtual Speed readings still seem off after double-checking that your weight in TrainerRoad is correct reach out to [email protected]. Can I see Virtual Speed inside of TrainerRoad? Nope. You’ll only see your Virtual Speed and Distance Data in Strava after your indoor TrainerRoad workouts sync to Strava. Why can’t I see Virtual Speed inside of TrainerRoad? You can’t see Virtual Speed in the TrainerRoad app while you are completing a workout because Virtual Speed is a post-workout calculation. Will Virtual Speed Automatically be enabled in my TrainerRoad account? If you’ve created your TrainerRoad account after July of 2022, Virtual Speed will automatically be enabled in your TrainerRoad account when you connect your Strava account to TrainerRoad. If you’ve created a TrainerRoad account prior to this date, but haven’t connected your Strava account to TrainerRoad yet, Virtual Speed will automatically be enabled when you connect your Strava account to TrainerRoad for the first time. If however you have created your TrainerRoad account, and connected your Strava to TrainerRoad, prior to this date you will need to manually opt in to Virtual Speed before you get any Virtual Speed data.

Last updated on Aug 13, 2026

Syncing Strava to TrainerRoad

Syncing TrainerRoad workouts with your Strava account is easy! Our Activity Sync feature creates an automatic sync between Strava and TrainerRoad. When enabled, completed cycling workouts will sync from Strava to TrainerRoad, and completed TrainerRoad workouts will sync from TrainerRoad to Strava. Note: - TrainerRoad Workouts shorter than 10 minutes will not sync to Strava, and TrainerRoad workouts completed prior to setting up Activity Sync will not be automatically synced with Strava. - Once synced, don't delete synced rides, please reach out to [email protected] if you have any issues. How to Automatically Sync All of Your TrainerRoad and Strava Rides You'll need to set up your Activity Sync preferences via your Online Profile. 1. Log into your TR account online, and access your Account Profile page. 2. Select "Account" and "Connections" from the menu on the left-hand side of the screen. 3. Under Strava, click "Connect." Screen Shot 2025-02-25 at 8.47.51 AM.png 4. Read through how the TrainerRoad-Strava integration works and click "Agree & Connect." Screen Shot 2025-02-25 at 8.47.27 AM.png 5. Enter your Strava login credentials and make sure it is the correct Strava account if you use an autofill. Strava_confirmation_page.PNG 6. Authorize TR to connect with your Strava account. TrainerRoad_Strava_3.png 7. Strava and TrainerRoad are now Connected! How to Share Speed & Distance Data to Strava 1. Log into your TR account online, and access your Account Profile page. 2. Select "Activity Sync" from the menu on the left-hand side of the screen. 3. Under Strava, click "Settings" Screen Shot 2025-02-25 at 8.50.16 AM.png 4. Toggle on "Share Speed and Distance". Screen Shot 2025-02-25 at 8.51.27 AM.png 5. You can now choose between "Virtual Speed and Distance", and "Device Speed and Distance". 6. Make sure to hit the "Save & Close" button once you have selected your settings. Problems Connecting to Strava Health-Related Data Recently, Strava changed its data permissions. For apps like TrainerRoad to interact with Strava, make sure you've allowed access to "Health-Related Data" in Strava. 1. Log into your Strava account online, and access your Settings page. 2. Select "Data Permissions" from the menu on the left-hand side of the screen. 3. If not turned on, click "Allow Access". A green checkmark will appear. 4. Follow the steps above to re-sync your Strava account to TrainerRoad. Strava_DataPermissions.jpg Partner Integrations There is one other place worth checking if you're having trouble with Strava sync. Follow the steps below: 1. Log into your Strava account on the web, and navigate to the Settings page. 2. Select "Partner Integrations" from the list. 3. Make sure TrainerRoad's integration is Enabled. Do TrainerRoad Workouts Sync to Apple Health via Strava? Currently, TrainerRoad does not support a direct sync to Apple Health, so the best workaround is to sync TrainerRoad workouts to Apple Health via Strava. Any activities recorded on TrainerRoad that are synced to Strava will sync to Apple Health. How TrainerRoad Workouts Display in Strava TrainerRoad workouts automatically synced to Strava are tagged as 'Indoor Cycling' activities. Workout tags help athletes differentiate between their indoor and outdoor riding. Learn more about how workouts are tagged in Strava here: How TrainerRoad Workouts are Tagged in Strava for_help_center_article.png How to Delete Strava Past Ride History from within TrainerRoad Some users would like to delete their past ride history that is automatically imported into TrainerRoad upon connecting their Strava account with Activity Sync. Users can delete their past ride history from the Activity Sync page by selecting "Disconnect". A prompt will appear that allows you to "Keep Data" or "Delete Data". Note: Selecting "Keep Data" will keep all ride history imported from Strava, but will disallow any future rides from importing and exporting to and from Strava. Screen Shot 2025-02-25 at 8.52.15 AM.png How to Fix Issues with Heart Rate Metrics (HR) not Syncing to/from Strava Strava has some specific settings (called "health permissions") that must be turned on so that synced rides will show Heart Rate (when the ride is going to Strava from TrainerRoad). If you have these health settings disabled, there's a possibility ride will fail to sync altogether on both ends. These permissions can be turned on by following the steps below: 1. Log into your Strava account online, and access your Settings page. 2. Select "Data Permissions" from the menu on the left-hand side of the screen. 3. If not turned on, click "Allow Access". A green checkmark will appear. 4. From there, re-sync TrainerRoad to Strava if you made any changes. How to Upload Past TrainerRoad Workouts to Strava Past TrainerRoad workouts will not automatically sync to Strava. In order to transfer these workouts to Strava, you'll need to download the workouts from TrainerRoad and manually upload them. To do this, follow the steps below: 1. Navigate to the ride on the TrainerRoad website. 2. On the right-hand side, below the workout graph, click on the "Download" icon. 3. Go to Strava, hover over the (+) icon on the top-right, and select "Upload Activity". Double-recording an Indoor TrainerRoad workout An indoor TR workout will not sync to Strava if you are also recording the same data on your head unit and pushing that to Strava. However, there is a workaround. Simply save your TR workout first using your phone, tablet, laptop, or desktop device and ensure it has synced to Strava. After it has synced to Strava, you can then save the head unit recording of your indoor TrainerRoad workout. Disconnecting from Strava If you'd like to disconnect your Strava account from TrainerRoad you can disconnect your Strava and remove or keep all Strava data from TrainerRoad through your account settings: 1. Log in to your TrainerRoad account on the website or app. 2. Select the Account tab. 3. Select Activity Sync. 4. Select Strava 5. Select Disconnect. 6. Choose Keep Data to keep your imported Strava rides in TrainerRoad or Delete Data to delete all data imported into TrainerRoad. 7. Select Disconnect to disconnect from Strava. Screen Shot 2025-02-25 at 8.52.15 AM.png - Note: We do not recommend disconnecting from Strava as a troubleshooting step! If you are having trouble syncing with Strava reach out to [email protected] for further assistance. - Note: If you revoke Strava's access to TrainerRoad in your Strava account settings to disconnect Strava from TainerRoad, this will automatically delete all of your Strava data from TrainerRoad. If you'd like to disconnect from Strava but keep your Strava rides in TrainerRoad we recommend disconnecting in the TrainerRoad account settings.

Last updated on Aug 20, 2026

Sync Garmin Connect to TrainerRoad

Syncing TrainerRoad workouts with your Garmin Connect account is easy! Our Activity Sync feature allows you to automatically upload all completed TR workouts to your Garmin Connect account, and automatically adds all completed Garmin Connect cycling workouts to TrainerRoad. Read on to find out how! Important to Know Before Syncing - TrainerRoad can only access your previous 5 years of workout activity from Garmin Connect. - You must upload a new workout activity to Garmin Connect in order for your previous 5 years of workout activity from Garmin Connect to sync to TrainerRoad. - TrainerRoad will only sync your previous 5 years of workout activity from Garmin Connect once during the first connection. If you disconnect and delete your Garmin Connect workouts from TrainerRoad, they will not sync again upon reconnection. - Your past TrainerRoad rides (those done before connecting) will not be synced to Garmin Connect. Once Garmin Connect is connected to your TrainerRoad account, all your future completed rides will automatically sync to both accounts. - If you have not set your timezone in Garmin Connect, your ride will show up under the default UTC date/time. You can manually edit the date/time in Garmin Connect by selecting Account Settings >Display Preferences >Upload Time Zone Setting. - If you’ve been offline for a week or more and you have a bunch of completed rides queued up, there’s a chance some rides may not sync over to Garmin. This is because we’re limited to sending 10 workouts/day per user. - TrainerRoad rides that are under 10 minutes will not sync over to Garmin Connect. - If you want to complete TrainerRoad workouts outside on your Garmin device you can follow these steps: Pushing an Outside workout to Garmin[click]. Outside workouts can be pushed to Garmin up to two days in advance. How to Automatically Sync All of your TrainerRoad and Garmin Connect Rides 1. Log into TrainerRoad to access your Account Profile. 2. Select “Account” and "Connections" from the menu on the left-hand side of the screen. 3. Click the option to “Connect with Garmin.” Screen Shot 2025-02-25 at 12.55.30 PM.png 4. Authorize TrainerRoad to access your Garmin Connect account by selecting “Agree & Connect.” - This will open a new window prompting you to log into Garmin Connect Screen Shot 2025-02-25 at 12.57.18 PM.png 5. Log in to Garmin Connect 6. Next you'll be prompted to control what information you share. Enable all the toggles. - The "Historical Data" toggle is disabled by default. Manually enable it for your training history to sync to TrainerRoad. 7. Select "Save" and TrainerRoad will sync to your Garmin Connect account and data. How to Manually Sync Individual Workouts to Garmin Connect 1. Navigate to your Career page on the web and click on the workout you'd like to push from the Current Week section 2. Select "Push to Garmin" as shown below: image.png How to Manually Upload Individual Workouts to Garmin Connect You can also manually add completed TrainerRoad rides to Garmin Connect. All you need to do is download your workout in a .fit file — the file type required to upload rides to Garmin Connect. Here's how you do it. Obtaining the .fit Workout File There are two ways to download your TrainerRoad workout to upload to Garmin Connect: 1a. Online First, log into trainerroad.com. Once logged in, select "Past Rides" just under the "Career" option in the top-left corner. Screenshot_2020-10-24_112948.png Navigate to the rides page of your career. On the online Ride page, click the Download arrow below the workout profile in the upper right-hand corner. This will Download your Ride file. - Note: rides that have just been completed may need a few minutes for processing before the download is ready. 1b. TrainerRoad Application Once logged into the app, click on the Calendar tab and scroll up until you've found the date of your workout. Click on your workout, and the workout summary will appear on the right. Click on the ellipses menu on the bottom part of the summary, then click "Download". Screenshot_2020-10-24_111644.png Upload to Garmin Connect 2. Next, log into Garmin Connect and select the "+" symbol. 3. From here, select "Browse" to search for your .fit file. 4. After you upload the file you'll be able to view the ride in Garmin Connect. Troubleshooting If you're having trouble syncing rides to or from Garmin Connect, follow the steps below. 1. Navigate to the Activity Sync page. 2. Select the Refresh Button for Garmin. Keep in mind it may take a few minutes for rides to sync over after re-authorizing. Activity sync.png If you're still running into trouble, reach out to our support team here and we're more than happy to help! If you want to learn how to run TrainerRoad workouts on your Garmin Edge, you can check out this article.

Last updated on Dec 16, 2025

TrainingPeaks

Sync TrainerRoad with TrainingPeaks to sync your completed TrainerRoad workouts to TrainingPeaks and to sync custom TrainingPeaks workouts into TrainerRoad. Custom Workouts will only sync if they are scheduled today. Custom workouts automatically sync to TrainerRoad four times per day. To manually pull a custom workout before the automatic sync, access the following page, and select "Pull Workouts": Activity Sync How to Automatically Sync workouts between TrainerRoad and TrainingPeaks By enabling Activity Sync with TrainingPeaks, your completed TrainerRoad workouts sync to TrainingPeaks, and your custom TrainingPeaks workouts sync to TrainerRoad. We don't sync any other activity types between platforms with this integration. How to Sync your Accounts: Set up Activity Sync with TrainingPeaks from your online Account settings: Connections Select "Connect", enter your TrainingPeaks credentials, then authorize permission for TrainerRoad. Screen Shot 2025-02-26 at 8.43.03 AM.png Screen Shot 2025-02-26 at 8.44.40 AM.png Screen Shot 2025-02-26 at 8.45.51 AM.png Screen Shot 2025-02-26 at 8.46.04 AM.pngTroubleshooting Select the Refresh Button to ensure Activity Sync is fully enabled to sync custom workouts from TrainingPeaks. TP Authorize.png How to Manually Pull Custom TrainingPeaks Workouts into TrainerRoad Custom Workouts will only sync if they are scheduled today. Custom workouts automatically sync to TrainerRoad four times per day. To manually pull a custom workout before the automatic sync, access the following page, and select "Pull Workouts": Activity Sync TP Sync.png How to Build Custom Workouts in TrainingPeaks for TrainerRoad Step 1. Access your TrainingPeaks calendar: TrainingPeaks main.png Step 2. Select a present or future day on the calendar, and add a "Bike" workout. Note: We will not import non-bike workouts at this time. bike.png Step 3. Select "Build Workout". build_wkt.png Step 4. Confirm you're building your workout based on "Duration, % Functional Threshold Power, and Target". Note: You can build workouts based on a range, but we'll create the power target based on the midpoint of the range. It's recommended to use an exact power target when building workouts. build_wkt_2.png Step 5. Click or drag blocks to build your workout. (Clicking the desired block seems to work best.) click_drag_blocks.png Step 6. Within the "Workout Details Editor", adjust the time and %FTP of each interval. adjust_time_target.png Step 7. Once your workout is fully built, select "Save and Close". Custom TrainingPeaks workouts will automatically sync to TrainerRoad four times per day. If you need to sync the workout right away, manually trigger the sync from the following page: Activity Sync Note: If you'd like to include a description to your workout, the description will sync to TrainerRoad along with the workout. We won't sync any other workout details (cadence ranges, interval titles, post-activity comments, etc.). fully_built.png scheduled.png Screen_Shot_2020-06-10_at_3.19.22_PM.png Note: "TP" icons are shown on the Calendar page of the website to differentiate custom TrainingPeaks workouts. Screen_Shot_2021-01-11_at_5.02.49_PM.png Troubleshooting If you're having trouble syncing rides or workouts with TrainingPeaks, follow the steps below. - For TrainingPeaks planned workouts that won't push to TrainerRoad, go to the Activity Sync page and select "Pull Workouts". This may take a few minutes for workouts to appear. Keep in mind that Custom Workouts will only sync if they are scheduled within two days of the current day. - For TrainerRoad completed workouts that won't sync to TrainingPeaks, Select the Refresh Button for TrainingPeaks. TP Authorize.png If you're still running into trouble, reach out to our support team here and we're more than happy to help!

Last updated on May 26, 2026

Final Surge

Connecting your TrainerRoad with Final Surge accounts will allow you to sync your completed TrainerRoad workouts to Final Surge. Final Surge custom workouts can also be synced to TrainerRoad. Please note that custom workouts will only sync if they are scheduled within two days of the current day. Custom workouts automatically sync to TrainerRoad once a day. To manually pull a custom workout before the automatic sync, access the following page, and select "Pull Workouts": Activity Sync Note: We do not sync completed Final Surge workouts to TrainerRoad - only custom, planned workouts. How to Automatically Sync workouts between TrainerRoad and Final Surge By syncing Final Surge and TrainerRoad, your completed TrainerRoad workouts sync to Final Surge and your custom Final Surge workouts sync to TrainerRoad. We don't sync any other types of activities between platforms with this integration. How to Sync your Accounts: Set up Activity Sync with Final Surge from your online Account settings: Activity Sync Screen_Shot_2020-06-10_at_3.31.20_PM.png How to Manually Sync Custom Final Surge Workouts into TrainerRoad Custom workouts automatically sync to TrainerRoad four times per day. To manually pull a custom workout before the automatic sync, access the following page, and select "Pull Workouts": Activity Sync Screen_Shot_2020-06-10_at_3.36.48_PM.png How to Build Custom Workouts in Final Surge for TrainerRoad Step 1. Access your Final Surge calendar: Final Surge Note: you'll need to use the Beta version of the Final Surge calendar to create custom workouts. To access the Beta version of the site, select the last icon in the navigation above the calendar. pre_beta.png post_beta.png Step 2. Select a present or future day on the calendar to add a planned workout. Select the activity type as "Bike" and confirm the workout is marked as "Planned". Note: We will not import non-bike workouts at this time. activity_bike.png must_be_planned.png Step 3. Select the carrot next to "Add Workout", and select "Add and open Workout Builder". workout_builder_carrot.png Step 4. Select "Power" as your workout target. We won't accept workouts based on Heart Rate or Speed. select_power_based.png Step 5. Select "Add Step" to begin adding new, Time-based intervals to your workout. Use the drop-down menu to designate whether the interval is a Warm Up, Bike, Rest, or Cool Down. Note: Using any selection other than "Time" for each interval prevents the workout from importing into TrainerRoad. Screen_Shot_2020-05-27_at_10.18.10_AM.png Workouts must be built using %FTP as the workout power target. When adding the power target for an interval, select the "+ %FTP" button to set the range. Note: Set your %FTP range as the same number. If you set a range, the power target is set as the midpoint. _FTP.png Delete, copy, and add intervals by hovering over the icons on the right of each interval row. delete__copy__add.gif Step 6. Select "Save" to save your newly built workout to your calendar. After doing that, you should verify that the workout will import to TrainerRoad correctly. To verify that the finished custom workout is built correctly, select the workout on your Final Surge Calendar there should be an option to download a .mrc file. We don't actually need to download the .mrc file - just know that if you see the option to download the workout as a .mrc that means you've formatted it correctly to sync over to TrainerRoad. - If you don't see the option to download the workout as a .mrc, you'll need to return to step 5 to edit the workout and ensure that you've set the right type of Targets (Power), with the intervals set to %FTP ranges. - The %FTP Range within each interval must also be the same number since TrainerRoad doesn't allow for variance in power targets. For example, you can't have a %FTP range of 80-85% - you'd have to set it to 80-80%. Custom Final Surge workouts will automatically sync once a day to TrainerRoad. If you need to sync the workout right away, manually trigger the sync by selecting "Pull Workouts" from the following page: Activity Sync Screen_Shot_2020-06-10_at_3.19.22_PM.png Note: "FS" icons are shown on the Calendar page of the website to differentiate custom Final Surge workouts. Screen_Shot_2020-06-11_at_8.16.36_AM.png

Last updated on Aug 13, 2026