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Plan Builder

Plan Builder allows you to create a custom training plan leading up to your goal event(s).
By Meghan Kelley and 3 others
• 10 articles

How to Add Multi-Day Events to Your Calendar

If you’re preparing for a multi-day event like a stage race, training camp, or bike-packing trip, you’ll want to add it to your Calendar as a stage race. This ensures your training plan incorporates it appropriately and supports your performance and recovery across multiple days. How to Prioritize Your Multi-Day Event Before you add a multi-day event, decide how important it is this season. TrainerRoad lets you assign a priority level to each event, which influences how your training plan adapts to support it. A Events: Highest priority events - Your training plan incorporates a full taper leading into this event and a recovery week afterward. - Recommended if this is your main goal of the season or your only event. - You can only have a few A events each year. B Events: Still important, but not your top priority - Includes some extra rest and an opener workout before the event. - No recovery week, but you should start the event feeling fresh. - Good choice if you want to feel strong for this event but are building toward a bigger goal later in the season. C Events: Lower priority events, treated like challenging workouts - No taper or recovery—training continues uninterrupted. - Ideal if your multi-day event is a stepping stone in your larger training journey. Adding a Multi-Day Event Through Plan Builder If you're starting from scratch and don't have a plan built, Plan Builder is the best place to add your multi-day event. Here's how: Step 1: Head to the TrainerRoad website or open the TrainerRoad app and launch Plan Builder by selecting Training Plans > Create my Custom Plan Screen Shot 2025-04-21 at 2.36.31 PM.png Step 2: Choose an Event Based Plan Screen Shot 2025-04-21 at 2.41.42 PM.png Step 3: When you reach the Events step select +Add Event Step 4: Add Your Multi-Day Event When prompted to enter your event type, scroll down and choose “Stage Race” as the event type. - In the box below, you will have the option to choose the discipline of your event. (e.g., Road Race, Cross-Country MTB, etc.) - Assign a priority level (A, B, or C) based on your goals. Hit Next to begin adding stages (days). Screen Shot 2025-04-21 at 2.42.54 PM.png Step 5: Now you will add each individual stage. Add the Stage name, date of the ride day, estimated duration, and estimated intensity. Screen Shot 2025-04-21 at 2.45.50 PM.png Step 6: Hit Add Stage to add a day to your multi-day event. Repeat this step for however many days of riding your event includes. Screen Shot 2025-04-21 at 2.46.29 PM.png Step 7: When you are finished adding stages select Save. Your multi-day event is now apart of your plan. Continue building out your Plan Builder plan to add your plan and multi-day event to your Calendar. Adding a Multi-Day Event to an Existing Plan Already have a plan on your Calendar? No problem—you can add a multi-day event manually without restarting your plan. Step 1: Open your Calendar on the TrainerRoad website or app. Step 2: Click the "+ Add" icon. Screen Shot 2025-04-21 at 2.57.00 PM.png Step 3: Select “Event” from the menu Screen Shot 2025-04-21 at 2.58.26 PM.png Step 4: Add Your Multi-Day Event When prompted to enter your event type, scroll down and choose “Stage Race” as the event type. - In the box below, you will have the option to choose the discipline of your event. (e.g., Road Race, Cross-Country MTB, etc.) - Assign a priority level (A, B, or C) based on your goals. Screen Shot 2025-04-21 at 3.00.17 PM.pngStep 5: Now you will add each individual stage. Add the Stage name, date of the ride, estimated duration, and estimated intensity. Screen Shot 2025-04-21 at 3.01.38 PM.pngStep 6: Hit Add Stage to add a day to your multi-day event. Repeat this step for however many days of riding your event includes. Screen Shot 2025-04-21 at 3.02.01 PM.png Step 7: When you are done adding stages hit Save. TrainerRoad AI will prompt you to adapt your plan around your new event!

Last updated on Mar 06, 2026

How to Edit Your Training Plan Schedule

If you need to adjust when you train during the week, you can do that directly from your TrainerRoad Calendar using the Edit Weekly Schedule tool. From the Edit Weekly Schedule tool you can change your preferred training days, the volume of your plan, or how you want complete each workout in your plan. How to Edit Your Weekly Schedule To update the schedule, volume, and workout type of of your current training plan follow these steps: Step One: Open your Calendar from the TrainerRoad website Step Two: Scroll to the nearest training phase annotation and click or tap the Phase Annotation at the top of the week. Screen Shot 2025-04-21 at 10.46.15 AM.png Step Three: In the window that pops up navigate to Training Days and select Edit Weekly Schedule. Screen Shot 2025-04-21 at 10.47.06 AM.png Step Four: You will be taken to the schedule step of Plan Builder from here you can: 1. Drag and drop workouts to the days you prefer to complete them. 2. Use the second drop down to change workout volume Screen Shot 2025-04-21 at 10.48.10 AM.png 3. Use the first drop down to change workout type Screen Shot 2025-04-21 at 10.53.47 AM.png 4. Select the settings icon to change workouts per week and intense workouts per week Screen Shot 2025-04-21 at 10.48.52 AM.png Screen Shot 2025-04-21 at 10.49.35 AM.png Step Five: After you have made all the changes that you would like hit the Next button. Step Six: Hit Review Plan on the following page. Step Seven: Hit Update Plan on the final page and your newly updated plan will be added to your Calendar! TrainerRoad will automatically rearrange the remaining workouts in your plan to match your new schedule—keeping your plan structure and progression intact. What Happens to Previously Scheduled Workouts? Completed workouts will remain untouched! Only Future workouts in the plan will be rearranged based on your new schedule.

Last updated on Aug 20, 2026

How to Create a Zwift Training Plan

TrainerRoad offers custom training plans designed to target your Zwift goals. Available through Plan Builder under "General Fitness", Zwift plans provide a structured approach to training within the Zwift ecosystem! What are Zwift Training Plans? Zwift training plans are custom training plans targeting Zwift-specific goals. These Zwift-specific goals include: - Increasing FTP - Climbing Faster up Alpe Du Zwift - Building Endurance - Getting Faster for Zwift Races - General Fitness - Maintaining Fitness While some plans are similar to other goal-based structures, others—like those focused on climbing and racing—are uniquely designed to match the demands of Zwift's virtual terrain and race dynamics. If you want to focus on a Zwift specific goal this season, a Zwift training plan is perfect for you. How to Add a Zwift Training Plan to your Calendar You can build a custom Ziwft plan through Plan Builder on the TrainerRoad website, when you build a custom General Fitness training plan. Here's how to build your custom Zwift training plan: Step One: Open up Plan Builder on the TrainerRoad website through Training Plans > Create a custom plan Screen Shot 2025-03-13 at 1.51.05 PM.png Step Two: Choose General Fitness Screen Shot 2025-03-13 at 1.54.38 PM.png Step Three: Choose a start date Step Four: Under Discipline choose Zwift Step Five: Under Goal choose the focus of your training plan Screen Shot 2025-03-13 at 2.00.19 PM.png Step Six: Finish building out your training plan and add it to your Calendar! Your Zwift training plan is ready to go Screen Shot 2025-03-13 at 2.03.32 PM.png Frequently Asked Questions Do I need to be subscribed to Zwift to use these plans? Nope! These plans are available for all athletes, not just those who have active Zwift connections. Can I add an individual Zwift training phase to my plan? These plans are not available as individual phases. You'll need to build a custom general fitness plan through Plan Builder to access these plans! How do these plans differ from existing goal-based plans? Some of the plans generated for these goals are very similar to existing ones: for instance, Building Endurance plans are the same as they would be for a Road discipline plan aimed around this goal. Climbing and Racing plans are the most unique, because the demands of these disciplines in Zwift are very specific to Zwift and how these goals. What Zwift specific goals are available to train for? Zwift-specific goals include: Increasing FTP Climbing Faster up Alpe Du Zwift Building Endurance Getting Faster for Zwift Races General Fitness Maintaining Fitness Can I add Zwift races to my Calendar if I am not following a Zwift plan? Yes! You can still add reoccurring Zwift races as well as schedule one off Zwift races to your Calendar even if you are not following a Zwift training plan. For specific instructions on how to add Zwift races to your Calendar check out this article: How to add Zwift Races to your Calendar

Last updated on Aug 20, 2026

Plan Builder Overview for Triathlon

Plan Builder is a tool that creates custom plans tailored to you and your goals. Building a custom plan with Plan Builder for your triathlon is easy– and once built, your plan will automatically be applied to your calendar so that you can begin training and your plan can start adapting to you. Plan Builder Walk Through for Triathlon Plan Builder takes you through a series of steps to build you a fully tailored custom training plan for you. In Plan Builder, you add a start date, set goals and events for your schedule, and customize your plan schedule. After Plan Builder builds your plan you’ll have the option to review it before adding your new plan to you Calendar. Customizing your triathlon plan is super easy, so let’s jump into it! Step 1: Sync Your Training History TrainerRoad can pull runs, swims, and cycling activities from your Strava or Garmin Connect acccount to TrainerRoad. To ensure all of your activities are in one place during training You can sync your activity history from Garmin Connect or Strava. How to Sync All of Your Garmin Connect Activities 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 Garmin.” 4. Authorize TrainerRoad to access your Garmin Connect account by selecting “Agree & Connect.” 5. In Garmin Connect, authorize TrainerRoad to access your Garmin Connect account and data. If you would like a more detailed walkthrough, check out this article: Garmin Connect How to Sync All of Your Strava Activities 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. Under Strava, click "Connect." 4. Read through how the TrainerRoad-Strava integration works and click "Agree & Connect." 5. Enter your Strava login credentials. 6. Authorize TR to connect with your Strava account. If you would like a more detailed walkthrough, check out this article: Strava Step 2: Choose your Goal and Start Date First you will need to let Plan Builder know if you are training to prepare for a specific event or if you would like a training plan to train for a general fitness goal. Screen Shot 2024-09-12 at 3.55.34 PM.png Once you have done this you will be prompted to choose the start date of your plan. You can start a plan at any time in the future, as long as plans do not have overlapping start/end dates with other plans. Screen Shot 2024-09-12 at 3.56.44 PM.png Step 3: Add Events or Goals Once you have chosen your start date you'll be adding your events or choosing your main goal and discipline! Select the options below for more information on adding events or choosing a goal and discipline. To Prepare for an Event This is where you will add your goal events! These can be added at these three different priority levels: - A Events are your most important events of the season. Your training plan is designed to have you at your best for these events. As such, you can only have a few A events in a year. These events have a full taper before the event and recovery week after. A events should be ideally 12 weeks apart in order to be in peak form for both. - B Events can be seasonal objectives in their own right. They allow you to try different race prep and strategies to see what works for you and your body. B events receive a taper in the week of the event. - C Events are great practice and experience, but the outcome of these races should carry little value. C events will not change your plan. You can treat them like a hard workout. Screen Shot 2024-09-16 at 2.27.17 PM.png If you are unsure what races you are doing or what your final schedule is this upcoming season, no worries. You can always add events to your Calendar after your plan has been built and your plan will automatically adapt around the new additions. With that said we do recommend adding at least 1 “A” priority event to your plan, when you build your initial training plan! Unsure of how to prioritize your races? Check out this blog article for more information. General Fitness Goals If you've chosen General Fitness Goals first you will be prompted to choose the length of your plan. You can choose between a 1 month, 2 month, and 3 month plan or opt for another duration! Screen Shot 2024-09-16 at 12.40.43 PM.png Once you have done this you will prompted to choose your plans main focus by selecting your primary training discipline and your training plans primary goal: Screen Shot 2024-09-16 at 2.30.49 PM.png Step 4: Plan Volume Next you will choose your training plan volume! There are three options; Low Volume, Mid Volume, and High Volume. We recommend choosing the plan volume that you know you can consistently maintain. Screen Shot 2024-09-16 at 2.27.08 PM.png Step 5: Schedule Here in the schedule step, you will have the opportunity to customize your schedule! You can customize your training schedule in these five ways: 1. Dragging and dropping workouts: You can drag and drop workouts in the weekly schedule to the days of the week that you would prefer to complete them! Screen Shot 2024-09-16 at 2.27.48 PM.png Screen Shot 2024-09-16 at 2.47.38 PM.png 2. Changing the duration: You can change the duration of your planned cycling workouts using the time drop down for each workout Screen Shot 2024-09-16 at 2.49.03 PM.png 3. Changing the workout type: You can change your indoor structured workouts to TrainerRoad Outside Workouts, Group Rides or Solo Rides from the drop-down menu Screen Shot 2024-09-16 at 2.52.38 PM.png 4. Make it a Masters Plan You can make your plan a masters plan by toggling the switch to green in the Masters Plan. Masters plans are for any athlete who might a bit of extra recovery in their training plan! Screen Shot 2024-09-16 at 2.54.20 PM.png If you like to tinker you can also reduce the duration of workouts, or change how many intense days you have per week to get your Step 6: Name your plan and Review! Finally you can go ahead and give your training plan a name, and take the plan to review! Screen Shot 2024-09-16 at 2.28.14 PM.png You will see a breakdown of your custom training plan with details of your schedule and an overview of your plan phases and when they start, before you add the plan to your Calendar Screen Shot 2024-09-16 at 2.28.28 PM.png Your plan will be composed of these three different phases: - Base Training Phase is where it all begins. It's the foundation of cycling and triathlon success, developing resilient aerobic fitness and laying the groundwork for higher-intensity, discipline-specific training later on. The Importance of base training can't be overstated. - Build Training Phase builds discipline-specific fitness on your aerobic foundation, pushing you out of your comfort zone to Increase your sustainable workload and make you faster. - Specialty Training Phase Focuses your training on the specific demands of your goals and/or events. This is a demanding discipline-specific final block of training.

Last updated on Aug 20, 2026

Adding Events to Your Training Plan

You can add new events to your Calendar at any point throughout your training plan. When adding new events past the end date of your training plan you will have have the option to rebuild your plan to include the newly added event or add the event as an unincorporated event. Adding an Event Past the End Date of a Plan When you add an event to your Calendar that takes place after the end date of a training plan in progress you will be asked if you would like to add the event to your training plan: Screen Shot 2024-08-23 at 2.46.24 PM.png Yes! I want to Add this Event to My Plan If you'd like to add the new event to your current training plan go ahead and select Yes. Plan Builder will rebuild your training plan with an extended version that ends after the newly added event. If you change your mind and decide you don't want this event incorporated into your current plan you can always delete the event from your Calendar and Plan Builder will rebuild your plan with the prior end date. No! I Don't Want to Add this Event to My Plan If you don’t want to incorporate this event into your current training plan go ahead and select No. Choosing No will give you the option to add the event as a non-incorporated event on your Calendar. This means your current training plan won’t re-build around this event but you can include it in future training plans if you choose. When you build out your next training plan with Plan Builder, you can incorporate this event into your training plan. Adding an Event to Your Current Plan When you add an event to your Calendar that takes place during your current training plan you will be asked whether you would like to Adapt your plan to take the newly added race into account: Screen Shot 2024-08-23 at 2.52.13 PM.png If you select Yes your plan will be rebuilt and your race will be added to your Calendar. If you decide you do not want your plan to be rebuilt you can select No the event will be added to your Calendar as an unincorporated event.

Last updated on Aug 20, 2026

How to Adjust Your Current Plan's Custom Workout Duration

You can adjust the custom duration of the workouts in your training plan at any point during the duration of your plan. Adjustments can be made to workout duration in your TrainerRoad Calendar on the TrainerRoad mobile app, desktop app, and website. Adjusting Workout Duration on the Mobile Apps Step 1. Make sure you are on the latest version of the TrainerRoad mobile app. Step 2. Go to your TrainerRoad Calendar. Step 3. Find the start of the training phase you would like to adjust the workout durations. Step 4. Select the Annotation for this training phase. Step 5. Select the workout duration. Step 6. Choose the desired custom workout duration from the pop-out menu. Step 7. Hit Update Adjusting Workout Duration on the Web Step 1. Make sure you are logged into your TrainerRoad account at https://www.trainerroad.com/ Step 2. Go to your TrainerRoad Calendar. Step 3. Find the start of the training phase you would like to adjust the workout duration. Step 4. Select the Annotation for this training phase. Step 5. Select Edit Weekly Schedule by hovering over Training Days. Step 6. Choose the desired custom workout duration from the drop-down menu. Step 7. Hit Update Adjusting Workout Duration in the Desktop Apps Step 1. Make sure you are on the latest version of the TrainerRoad desktop app. Step 2. Go to your TrainerRoad Calendar. Step 3. Find the start of the training phase you would like to adjust the workout durations for. Step 4. Select the Annotation for this training phase. custom duration desktop 1.png Step 5. Select the workout duration. custom workout duration desktop 2.png Step 6. Choose the desired custom workout duration from the drop-down menu. custom workout duration desktop 3.png Step 7. Hit Update

Last updated on Aug 19, 2026

How to Customize Workout Duration in Plan Builder

You can optimize your custom-built training plan for your schedule by customizing the duration of the workouts in your plan. Adjustments can be made to workout duration when building a custom plan with Plan Builder on the TrainerRoad mobile app, desktop app, and website. Customizing Workout Duration on the Mobile Apps Step 1. Make sure you are using the latest version of the TrainerRoad Mobile app. Step 2. Go to the Training Plans tab and select Build Your Plan. Step 3. Follow the steps to building your custom training plan. Step 4. At the Schedule step, select the duration of the workout you would like to change. Step 5: Select the desired duration from the dropdown menu. Step 6: Make adjustments to the duration of all of the workouts in your schedule that you would like to change and then select Review Plan to finish building your custom plan. Customizing Workout Duration on the Desktop Apps Step 1. Make sure you are using the latest version of the TrainerRoad desktop app. Step 2. Go to the Training Plans tab and select Build Your Plan. Step 3. Follow the steps to building your custom training plan. Step 4. At the Schedule step select the duration of the workout you would like to change. Step 5: Select the desired duration from the dropdown menu. Step 6: Make adjustments to the duration of all of the workouts in your schedule that you would like to change and then select Review Plan to finish building your custom plan. Customizing Workout Duration on the Website Step 1. Make sure you are logged into your account at https://www.trainerroad.com/ Step 2. Go to the Training Plans tab and select Create My Custom Plan. Step 3. Follow the steps to building your custom training plan. Step 4. At the Training Schedule step, select the duration of the workout you would like to change. Step 5: Select the desired duration from the dropdown menu. Step 6: Make adjustments to the duration of all of the workouts in your schedule that you would like to change and then select Review Plan to finish building your custom plan.

Last updated on Aug 20, 2026

Plan Builder FAQs

If you don't see the answer to your Plan Builder question down below, please reach out to [email protected] for more information on Plan Builder. General What is Plan Builder - Plan Builder creates a custom training plan that brings you to peak fitness for your goal event or discipline. Plan Builder takes into consideration your goals, how much you want to train and when, all of the events on your training calendar, and the demands of your goal event to give you a truly customized training experience. Why Plan Builder? - Plan Builder accounts for all of the unique variations in your training schedule, event schedule and lifestyle that might affect the progression of your training plan. By adjusting your training plan in accordance with your needs your plan will be easier to follow and ultimately more effective. Where Do I Start? - If you don’t have a training plan, you can jump straight into Plan Builder. 1. To start constructing your custom training plan, first, go to your online career. 2. Select the Training Plans tab in the navigation menu on the left-hand side of the screen. 3. Select Build Create My Custom Plan to launch Plan Builder. Screen Shot 2025-01-16 at 11.30.13 AM.png Is Plan Builder available in the TrainerRoad app? - Athletes can build their custom Plan Builder plans via the desktop apps or the TrainerRoad Website. With that said, we recommend building your training plan on the website as the website's version of Plan Builder has added functionality. - To use Plan Builder from within the desktop app, make sure you're on the latest app version, then go to the Training Plans section of the app. How Plan Builder Works How did you come up with the recommended training volume? - The recommended training volume is based on your training approach and the amount of training you have completed in the past few weeks of training. I want to start my training plan in the past. Can I do that? - Yes! If you have already started training you can backdate the plan by selecting the date you started training this season. Why didn’t Plan Builder suggest the Base, Build and Specialty phases in order? - It is very rare that your available training time will perfectly align with the length of a Base, Build, and Specialty Phase training progression, so adjustments need to be made. When these adjustments are needed, Plan Builder uses the latest sports science research and millions of training data points to create the ideal training progression to bring you to peak fitness. Why is Plan Builder suggesting I go back to the Base Phase in the middle of my plan? - In many cases, athletes with less experience doing structured interval training benefit most by spending more time in the Base Phase. Additionally, a mid-season return to base training can allow the body to recover from more strenuous forms of training, and reach new heights by entering a base phase with a higher FTP. Why is Plan Builder suggesting I go to a Specialty Phase in the middle of my plan? - Plan Builder strategically uses different training phases to increase fitness and freshness in order to make you as fast as possible for your goal event. In many cases, the Specialty Phase can be a great opportunity for the body to increase freshness without losing fitness. This is particularly true for athletes with a lot of experience doing interval training and serves as a great mid-season reset point for any rider, especially during long training progression Why is Plan Builder suggesting I do more than one Build Phase? - Athletes that have a moderate level of experience with interval training can benefit from more time spent in the Build Phase to fully reach their potential. Doing too many weeks in a row of Build training can be extremely fatiguing, so Plan Builder will split up excessively long Build Phases with a Base or Specialty Phase. Events What if I don’t have any goal events? - No events, no problem! If you aren't training for an event you can build a goal Based training plan. What if I have multiple priority events? - You can add as many C events and B events as you’d like, but A events (priority events) must be spaced eight weeks apart. Anything less than 8 weeks between goal events won’t allow you enough time to recover and rebuild sufficiently to reach peak fitness once again. - If you have two priority events within 8 weeks of each other, evaluate which event is not as important and make one event an A event and the other event a B event. You will still have rest allocated before the B event but you will only have a taper and a peak for the A event. What if my priority event is a multi-day event? - If you are training for a multi-day event, mark your event as a ‘Stage Race’ when you categorize the discipline of your event My stage race includes multiple disciplines. Which should I choose for "targeted discipline" - Mark the event you’d like to prioritize as the targeted discipline. You’ll taper for the entire stage race, but your Specialty training will be geared towards your targeted discipline. What if I already have events on my Calendar? - If you already have events on your TrainerRoad calendar Plan Builder will accommodate these events. If you’d like to start fresh you can delete the current events on your Calendar and add them when you use Plan Builder. For more information on how to delete events check out this help center article: Editing Your Calendar What if I need to add events later on? - New events can be added at any time. If you would like to add additional events to your TrainerRoad Calendar go ahead and check out this help center article: Add A/B/C Priority Events What if my goal event is more than a year away? - Plan Builder will create a training plan for any event within two years of the day you’ll start training. What do you mean by A, B and C Events? - Categorizing your events as A, B and C events is an easy way to prioritize the importance of your events. For more information on prioritizing events go ahead and check out this help center article: Prioritizing Races (A, B & C Races) Do I need an A Event for Plan Builder? - If you plan on racing, at least one of your events should be an A-priority event. If you aren’t sure which event you would like to make your A event check out this help center article on prioritizing events: Prioritizing Races (A, B & C Races) What if I want to train for a whole series of events instead of just one event? - If you are training for an entire series, we still recommend you make one event within that series an A race, and marking the rest as B races. This will allow Plan Builder to bring you to peak fitness. Plan Builder will build in tapers, rest and openers around the existing events, so your training will be kept on track. I don’t know what sort of event my race is. What should I pick? - If you don’t know what sort of event your race is, select the discipline that is closest to the type of event you plan on racing. I am training for a time trial distance other than 40k. Does Plan Builder work for that? - Yes. When creating the event, enter the event duration and intensity and Plan Builder will take care of the rest. Adjusting Your Custom Plan What if I need to take time off? - When you need to take time off you can edit your Calendar to adjust for time spent off the bike. For detailed instructions on how to edit your training plan check out this help center article: Editing Your Calendar What if I have already started training? - You can use Plan Builder even if you are in the middle of a training plan right now. First, you will want to delete your current training plan from your Calendar. For detailed instructions on how to delete a custom training plan check out this help center article: Delete/Unschedule a TrainerRoad Plan - When you add your custom plan to your TrainerRoad Calendar go ahead and choose the day you started training for your current season. When your custom plan is added to your Calendar, it will include the workouts you have already completed this season. How do I start over, clear my calendar, and create a new Plan Builder plan? - If you already have a training plan added to your TrainerRoad Calendar you will want to delete (or unschedule) this training plan before you build your new custom plan. Note that this will only delete planned workouts - any workouts you have completed will be saved. For detailed instructions on how to delete a custom training plan check out this help center article: Delete/Unschedule a TrainerRoad Plan What happens to my current training rides if I delete/unschedule my current training plan? - When you delete your current training plan to add a custom plan all of your completed workouts will remain on your Calendar. What happens to my A/B/C priority events if I delete my new plan? - If you delete a plan created through Plan Builder, any events that you added to your calendar via that plan will remain on your calendar. If you create a new plan, you can add these events to your plan by clicking the "Include" button in the Existing Events section of Plan Builder. Should I take the Ramp Test before I start Plan Builder? - The Ramp Test will automatically be the first workout in any training phase or plan. If you are just starting a TrainerRoad plan, we definitely recommend starting off with this workout. If you have recently completed a Ramp Test in another training plan you can skip this Ramp Test at your own discretion. I don’t have much time until my goal event. Can Plan Builder create a training plan on a short timeline? - Absolutely! Plan Builder will build a training plan for your goal event, as long as you have at least one week until the event. I want to train on different days than Plan Builder suggests. Can I change that? - Definitely. You can customize the schedule of your training week during the "Schedule" section of creating the plan. Simply drag and drop your training days. Can I decide which days I want to train outside? - Yes! When you create the schedule for your training plan you can mark specific days in your training week as outside rides. You can do this one by one, or adjust this per training block when building your custom plan. After your plan is made, you can change any workout to be an outside or inside workout on the fly. Can I change my training volume halfway through my plan? - You can change the number of days in your training plan at any point after Plan Builder has made your custom training plan. To change the training volume of your plan after it has been built, follow these steps: 1. Go to your online career. 2. Select the Calendar tab in the menu on the left-hand side of the screen. 3. Navigate to your current training block, or the block you are about to start. 4. Select the Block on your Calendar: 5. In the menu that appears on the right select 'Edit Weekly Schedule' 6. Adjust your training schedule in the subsequent steps. Can I make changes to my training plan once I’ve added it to my calendar? - Absolutely, your training plan can always be edited. You can add additional events, swap workouts, edit training weeks and even delete workouts. For detailed instructions on how to edit your Calendar go ahead and check out this article: Editing Your Calendar

Last updated on Aug 20, 2026

Plan Builder Overview

Plan Builder is a tool that creates custom plans tailored to you and your goals. Plan Builder considers the unique demands of your goals, your available training time, and your recent training history to build a plan specific to you. Screen Shot 2024-09-16 at 1.02.29 PM.png With Plan Builder, training plans exist for just about every cycling discipline and can account for the specific needs of individual athletes. Build your custom plan and get training right away! Note: The most up to date Plan Builder is only available on the TrainerRoad website! We recommend building your custom plan on the TrainerRoad website to gain access to all of Plan Builders new functionality Plan Builder Walk-Through Plan Builder takes you through a series of steps to build you a fully tailored custom training plan. In Plan Builder, you add a start date, set goals and events for your schedule, choose how you would like to approach your training and customize your plan schedule. After Plan Builder builds your plan you’ll have the option to review it before adding your new plan to you Calendar. Customizing your plan is super easy, so let’s jump into it! Step 1: Sync Your Training History If you have any activity history, Plan Builder can use that data to help shape your plan. You can sync your activity history from Garmin Connect or Strava. If you don’t have any training history coming into TrainerRoad, don’t worry. Your plan will adjust as you progress through your workouts. How to Sync All of Your Garmin Connect Activities 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 Garmin.” 4. Authorize TrainerRoad to access your Garmin Connect account by selecting “Agree & Connect.” 5. In Garmin Connect, authorize TrainerRoad to access your Garmin Connect account and data. If you would like a more detailed walkthrough, check out this article: Garmin Connect How to Sync All of Your Strava Activities 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. Under Strava, click "Connect." 4. Read through how the TrainerRoad-Strava integration works and click "Agree & Connect." 5. Enter your Strava login credentials. 6. Authorize TR to connect with your Strava account. If you would like a more detailed walkthrough, check out this article: Strava Step 2: Choose your Goal and Start Date First you will need to let Plan Builder know if you are training to prepare for a specific event or if you would like a training plan to train for a general fitness goal. Screen Shot 2025-03-27 at 8.03.19 AM.png Once you have done this you will be prompted to choose the start date of your plan. You can start a plan at any time in the future, as long as plans do not have overlapping start/end dates with other plans. Screen Shot 2024-09-12 at 3.56.44 PM.png Step 3: Add Events or Goals Once you have chosen your start date you'll be adding your events or choosing your main goal and discipline! Select the options below for more information on adding events or choosing a goal and discipline. To Prepare for an Event This is where you will add your goal events! These can be cycling events and cycling stage races. Events can be added at these three different priority levels: - A Events are your most important events of the season. Your training plan is designed to have you at your best for these events. As such, you can only have a few A events in a year. These events have a full taper before the event with a recovery week after. A events should ideally be 12 weeks apart in order to be in peak form for both. - B Events can be seasonal objectives in their own right. They allow you to try different race prep and strategies to see what works best for you. B events receive a taper in the week of the event. - C Events are great practice and experience, but the outcome of these races should carry little value. C events will not change your plan. You can treat them like a hard workout. Screen Shot 2024-09-12 at 4.25.21 PM.png If you are unsure what races you are doing or what your final schedule is this upcoming season, no worries. You can always add events to your Calendar after your plan has been built and your plan will automatically adapt around the new additions. With that said we recommend adding at least 1 “A” priority event to your plan, when you build your initial training plan. Unsure of how to prioritize your races? Check out this blog article for more information. General Fitness Goals If you've chosen General Fitness Goals first you will be prompted to choose the length of your plan. You can choose between a 1 month, 2 month, and 3 month plan or opt for another duration! Screen Shot 2024-09-16 at 12.40.43 PM.png Once you have done this you will prompted to choose your plan's main focus by selecting your primary training discipline and your training plans primary goal: Screen Shot 2024-09-12 at 4.01.12 PM.png Step 4: Training Approach In the next step you can decide how aggressive you want your training to be by choosing your Training Approach. When choosing your training approach there are five options; conservative, moderate, balanced, demanding, and aggressive: - Conservative - A conservative approach is for athletes looking for more modest gains while benefiting from a reduced training load. This is a great approach for athletes looking to maintain their fitness or who are returning from injury. - Moderate - A moderate approach is for athletes who want steady progress and constant improvements with a comfortable and manageable training load. This is a solid option for athletes who haven’t trained in a long time or are new to the sport. - Balanced - This approach is called balanced because, for most athletes, this is the best approach to progress fitness while receiving enough recovery to remain consistent and prevent long-term fatigue. - Demanding - This is an approach for athletes who are prepared for a demanding plan and who understand their recovery needs to make progress. - Aggressive - This is an approach for athletes who want to push the boundaries of their current limits. Athletes will need to have a solid understanding of their nutrition, hydration, rest, and recovery needs for this training approach. Screen Shot 2024-09-12 at 4.29.51 PM.png Be sure to read the descriptions of each option on the slider. When in doubt we recommend opting for a more balanced approach! Once you've generated your schedule you'll be able to view your training plan! Step 5: Schedule Screen Shot 2024-09-12 at 4.39.48 PM.png Here in the schedule step, Plan Builder will automatically recommend a training schedule based on your training approach and imported training data. You will see an outline of what a general training week will look like. You can customize your schedule in the training week outline in these five ways: Dragging and dropping workouts: You can drag and drop workouts in the weekly schedule to the days of the week that you would prefer to complete them! workout move test.png Note: If you drag two workouts so they are close together you may receive a warning. Be sure to give yourself enough recovery between workouts! Changing the duration: You can change the duration of your planned workouts using the time drop down for each workout. Screen Shot 2024-09-12 at 4.44.24 PM.png Changing the workout type: You can change your indoor structured workouts to TrainerRoad Outside Workouts, Group Rides or Solo Rides, and Zwift Race from the drop-down menu. Screenshot 2025-06-09 at 10.32.31 AM.png Screenshot 2025-06-09 at 10.33.11 AM.png Adjusting amount of workouts per week: To adjust the amount of workouts per week or the number of intense workouts per week go ahead and click on the settings icon located in the top right hand corner of the weekly schedule. Screen Shot 2024-09-12 at 4.40.21 PM.png From here you can adjust how many days per week you want to train and how many intense workouts you want per week. Screen Shot 2024-09-12 at 5.12.32 PM.png Keep in mind, if you choose to do more days of training you may receive a warning that your plan has too much training load. You can restore the plan to the original settings to get you back on track by selecting Restore Schedule. Screen Shot 2024-09-12 at 5.01.59 PM.png If you'd like to tinker you can also reduce the duration of workouts, or change how many intense days you have per week to get your desired training schedule. Restoring your Original Schedule If at any point you'd like to restore your plan back to the initial recommendation go ahead and select the Restore option located to the right of the settings button and then hit Restore Schedule: Screen Shot 2024-09-12 at 4.55.29 PM.png Screen Shot 2024-09-12 at 4.58.40 PM.png Step 6: Name your plan and Review! Finally you can go ahead and give your training plan a name, and take the plan to review! Screen Shot 2024-09-12 at 5.04.53 PM.png You will see a breakdown of your custom training plan with details of your schedule and an overview of your plan phases and when they start, before you add the plan to your Calendar Screen Shot 2024-09-12 at 5.06.36 PM.png Your plan will be composed of these three different phases: - Base Training Phase is where it all begins. It's the foundation of cycling and triathlon success, developing resilient aerobic fitness and laying the groundwork for higher-intensity, discipline-specific training later on. The importance of base training can't be overstated. - Build Training Phase builds discipline-specific fitness on your aerobic foundation, pushing you out of your comfort zone to increase your sustainable workload and make you faster. - Specialty Training Phase Focuses your training on the specific demands of your goals and/or events. This is a demanding discipline-specific final block of training. FAQ What if I already have events on my calendar? Plan Builder will detect events already on your calendar, and ask you to "Include" them once you reach the “Events” step of the process. What if I need to add events later? No problem! When new events are added after a custom plan has been added to the calendar, we’ll ask you if you would like those events to be accounted for in your plan and edit the plan to better fit that event. What if I need to take time off? You can add time at any point in your TrainerRoad Calendar once your plan is built. Learn how here: How to Add Time Off to My TrainerRoad Calendar What if I’ve already started training? Go ahead and choose a start date when you actually started training, even though it's in the past. This will make the plan automatically start where you were in your training! Why does my plan go Base/Build/Base? In your plan, when you have extra time before your goal event, alternating between Base and Build phases ensures your body stays responsive and well-prepared for your target event. Utilizing the Base phase after building fitness allows you to reduce fatigue, prevent plateaus, and enter your Specialty phase with the energy needed to maximize your event-specific gains. TrainerRoad Base training is not the same as Traditional Base training. So when TrainerRoad Base training is used after a Build phase, it does not revert the plan to significantly easier Z1/Z2 training. Instead, it strategically shifts your training to maintain progression while giving your body the necessary preparation for the final push into the Specialty phase. Note: If your plan is long enough, alternating between Base and Build serves the same preparatory function mentioned above. I got a different volume than what I’ve been doing, why is that? Your recommendation is customized for you based on your current capabilities as an athlete, your goal, and your Training Approach. If you are seeing a different volume than what you have been doing you might’ve been doing too much volume before, or not enough. Why did my long Endurance ride change to a Solo Ride? We recommend doing particularly long Sunday Endurance rides outside. You’ll notice that your training plan’s Solo Ride still has wattage/RPE targets and instructions on how to ride so that you can maintain the same goals as your scheduled workout. How do you know which training plan and schedule is best for me? We do a deep analysis of all of your data to intelligently recommend how much volume, intensity, and recovery you need. Where are Masters plans? Masters plans are training plans with one less day of intensity per week. You can adjust how many intense days per week your training schedule has. To do this open the Settings panel to change between 2- and 3-days of intensity per week. Masters should use 2-intense workout plans. Can I adjust the total amount of workouts per week? You can adjust how many workouts per week your training schedule has. To do this open the Settings panel to change between 2-6 workouts per week. We highly suggest using our customized training schedule recommendation, though. How can I make a plan for maintaining fitness? When you start building a plan, you will be asked if you want to build a plan for an event or fitness goals. If you would like to build a plan to maintain fitness, select fitness goals, then select your discipline and choose “Maintaining Fitness” as your goal. This will build a plan focused on maintaining your specific level of fitness. Can I make workouts too long or too short? If you edit your plan in a way that would be detrimental to your fitness goals, or ability to complete the plan, you’ll see a Warning banner on the page. This means your plan schedule is not recommended. Changing workout durations to be shorter than the initial recommendation, isn’t necessarily a bad thing, but you may be able to handle more than you think! I'm not trying to win races, but I do want to get into better shape. Is there a plan for that? Yes! Plan Builder can build plans structured around your primary discipline and goals. How does the PBv2 work for athletes who don’t have a target event? Plan Builder can build plans structured around your primary discipline and goals. How do I balance my strength training and other activities with my TrainerRoad Plan? Does Plan Builder consider strength training or cross-training? If you don’t have Activity Sync set up with TrainerRoad, we recommend getting that set up so that all of your training, strength training included, is imported to TrainerRoad. If you do anything that would lead to long-term burnout, TrainerRoad AI will adjust your TrainerRoad workouts down or prescribe a Rest Day. Will my current training plan change with the update? You’ll see the option to optimize your current custom plan if you have one added to your Calendar. You can always update your Training Approach and Training Schedule by clicking on the plan name or plan annotation from your Calendar. How can I update my plan if my goals or schedule change? You’ll see the option to optimize your current custom plan if you have one. You can always update your Training Approach and Training Schedule by clicking on the plan name or plan annotation from your Calendar. Where can I use the new Plan Builder? You can use the new Plan Builder on the TrainerRoad website! Can I use Plan Builder if I have limited time to train? Yes! You can even make plans with only 2 workouts per week. You can adjust the duration of any workout to be shorter if you want. Will Plan Builder re-build the plan if I add new events after the plan has started? Yes! Plan Builder will adjust around any event added to your Calendar. Can I still choose specific training phases (Base, Build, Specialty) manually? Yes! You can still add individual training phases to your Calendar. To add individual Training phases to your Calendar select Training Phases at the Training Plans page. I'm training for an event but I don't know the exact dates yet. What should I do? If you aren’t sure what the exact dates of your priority events are you have a couple of options! Add the event to your plan with an approximate date of when it may be. Once you know the date, update the event date on your Calendar and we’ll ask to update your plan to peak your fitness for your event. Build a plan without an event, selecting the event’s discipline and your personal goal. Once you know the date, add the event to your Calendar and we’ll update your plan to peak your fitness for your event. Are Triathlon plans supported? You can build a training plan with Plan Builder! There are some differences in the steps when you build a triathlon plan with Plan Builder instead of a cycling plan. Can I make a Polarized plan with the new Plan Builder? Currently you cannot build a Polarized Plan Builder plan. The good news is that this is something we are hoping to implement in the future.

Last updated on Jul 21, 2026

How to Change your Training Plan Volume

You can change your schedule, the number of days in your plan, hours per training day, and your plans number of intense workouts through the TrainerRoad Calendar. You can get an updated volume recommendation by checking your plans volume or make manual adjustments to your plans volume. Check Plan Volume One way to adjust plan volume is by checking your current plan volume. We recommend checking your plan volume at the start of each new training phase to make sure you are on track with the best possible plan volume. Here's how to check plan volume: Step One: Open your TrainerRoad Calendar on the TrainerRoad website Step Two: Select your plans phase annotation. In the side menu an option will appear at the bottom to Check Volume Screen Shot 2025-03-26 at 1.32.10 PM.png You can also right click on one of the phase annotations and a pop up will appear with Check Plan Volume: Screen Shot 2025-03-20 at 10.48.41 AM.png Step Three: Select Check Plan Volume Step Four: The Plan Builder Training Schedule step will open in a separate window, with a recommended training volume. Make any needed adjustments to your workout duration or training schedule and then hit next or to continue with your changes. Note: To update volume and intensity, see the next section. Screen Shot 2025-03-20 at 10.52.35 AM.png Step Five: Finish adding your updated plan to your Calendar! Edit Current Weekly Schedule You can also manually edit your training plan from the TrainerRoad Calendar, here's how: Step One: Open your TrainerRoad Calendar on the TrainerRoad website and click on one of the following: 1. Training plan annotation 2. Phase annotation 3. Your plan name at the top Step Two: Click on “Edit Weekly Schedule.” - You can also click "Edit Plan" Step Three: You'll arrive at the “Training Schedule” section of the Plan Builder flow. To make changes to your plan volume click on “Settings.” Step Four: Make the changes that you’d like to your plan and click “Apply.” Step Five: Arrange your schedule as you’d like and click “Next.” Step Six: Review your plan and click “Update Plan” to continue.

Last updated on Aug 20, 2026