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TrainerRoad AI

By Meghan Kelley and 3 others
• 18 articles

How to Access the TrainerRoad Workout Library and Workout Favorites

If you want to browse the TrainerRoad workout library or filter for specific workouts you can access all TrainerRoad workouts on the website and app in the list view. Here is how to Access this list. On the App Step One: Select the Workouts tab Step Two: Select List in the far right corner Screenshot 2026-01-21 at 10.35.19 AM.png Step Three: Use the search function in the upper right hand corner to find a specific workout or use the filters on the left hand side to find workouts by category. Screenshot 2026-01-21 at 10.37.57 AM.png Note: You can also add workouts to your TrainerRoad Calendar from the list view on the TrainerRoad Calendar. To do this select the +Add option in the upper right hand corner of the Calendar > TrainerRoad Workout Screenshot 2026-01-21 at 10.50.26 AM.png On the Website Step One: Select Browse Workouts Screenshot 2026-02-02 at 9.35.04 AM.png Step Two: Use the search function in the upper right hand corner to find a specific workout or use the filters on the left hand side to find workouts by category. Screenshot 2026-02-02 at 9.37.21 AM.png Note: You can also add workouts to your TrainerRoad Calendar from the list view on the TrainerRoad Calendar. To do this select the +Add option in the upper right hand corner of the Calendar > TrainerRoad Workout Screenshot 2026-01-21 at 10.48.33 AM.png How to Access Favorites Favorite workouts can be accessed from the TrainerRoad app and website from the same list view! To access favorites follow these steps: Desktop App and Web Step One: Go to Workout and select List from the Right hand menu. Screenshot 2026-01-26 at 11.47.11 AM.png Step Two: In the filters on the right scroll to Favorites and select Favorite. The select the Yes box to see your favorite workouts Screenshot 2026-01-26 at 12.14.43 PM.png Mobile App Step One: Go to Workouts and select List from the top hand navigation menu Step Two: Select the filters icon in the upper right hand corner Screenshot 2026-01-26 at 12.35.14 PM.png Step Three: Scroll to the bottom of the filters list. Select Favorite and check the box that says Yes. Screenshot 2026-01-26 at 12.37.44 PM.png Step Five: Select Apply Filters to view your favorite workouts!

Last updated on Feb 02, 2026

What is AI FTP Prediction?

AI FTP Prediction gives you a real-time look at where your fitness is heading by showing you the FTP TrainerRoad AI expects you to reach. You'll see your upcoming AI FTP Detection on your Career and in the AI Simulation window. This prediction is based on your current training plan and performance and may change. Where You’ll See FTP Prediction FTP Prediction appears on the Career page and in the AI Training Simulation Window; the 4-week period on your calendar where TrainerRoad AI is actively simulating changes to your upcoming workouts. Screen Shot 2025-12-30 at 4.37.19 PM.png The prediction will be shown directly on the day the FTP Detection is scheduled. It updates as you complete training sessions or your upcoming plan changes. What Affects your FTP Prediction Your predicted FTP is based on your recent workout performance, recovery, fatigue trends, and how your current training is expected to affect your fitness over time. Screenshot 2026-01-21 at 8.37.48 AM.png Your FTP Prediction is affected by completed training as well as planned training on your Calendar. Making tweaks to upcoming workouts or adding in more training might change your predicted FTP. Here are a few things that might impact your predicted FTP: - Completed activities - Adding in or removing workouts in your training schedule - Swapping a workout for an alternative with a different duration or difficulty level Why Can't I see my Predicted FTP? If you aren't seeing a predicted FTP on your Calendar then this means that you don't have enough recent training history for an FTP prediction. An FTP prediction will appear on your Calendar as soon as you have enough recent training data!

Last updated on Jul 16, 2026

How Does Recovery Work in the AI Training Simulation?

AI Training Simulation shows how completed and planned training will affect your readiness to train over the next 4 weeks. Inside the AI Training Simulation Window, yellow and red highlights will appear when planned and completed training requires a bit of extra rest afterwards. How Your AI Training Simulation Responds TrainerRoad AI evaluates your training history and the changes you make inside the 4-week Simulation Window to provide you with recommended rest and recovery days. Any time you complete a workout or modify your plan the system reanalyzes and updates predicted fatigue day by day, adjusting upcoming workouts accordingly. Yellow and Red highlights update live as you complete training sessions or make changes to upcoming workouts in the Simulation Window. - Avoid Intensity Days indicate rising fatigue. TrainerRoad AI will typically assign an easier session to promote recovery. You can also take a complete rest day if you feel it is needed! You will know that a day is a caution day because it will have a yellow highlight. - Rest Recommended days indicate potentially damaging fatigue. TrainerRoad AI will swap the next training day(s) for rest when needed. You will know that a day is a recommended rest day because it will have a red highlight. Screenshot 2026-01-15 at 12.42.25 PM.png What To Do When You See Caution's and Warnings 1. Accept the adjustment: We recommend following the easier or rest day the AI recommends to get the rest you need and keep training productively 2. Adjust if needed: If you've manually made a change to your training plan that results in an extra red or yellow day consider reverting back to the original plan. 3. Support recovery: Prioritize sleep, fueling, and hydration especially before sessions predicted to feel hard or very hard. How to Swap a Workout Back You can swap the workout that was on your Calendar before the red or yellow day by selecting the workout label behind the new workout scheduled on your Calendar. Screenshot 2026-01-15 at 12.49.19 PM.png Once you have done this you can choose to opt for the more intense workout. This will replace the new workout on your Calendar with the previously scheduled workout. Screenshot 2026-01-15 at 12.51.11 PM.png You will still have the option to make changes and return the newly recommended workout afterwards by following the same steps! Screenshot 2026-01-15 at 12.56.24 PM.png

Last updated on Jan 21, 2026

AI Predicted Difficulty

AI Predicted Difficulty gives you insight into how a workout is expected to feel. AI Predicted Difficulty is based on your recent training, recovery, and fitness level. This prediction helps you set expectations, pace properly, and make better decisions around fueling, rest, and training. What Is AI Predicted Difficulty? Every workout in TrainerRoad includes a predicted difficulty rating. This rating is calculated using TrainerRoad AI’s understanding of your fitness and fatigue, including: - Your recent performance in each training zone - Accumulated training load - Recent workouts, skipped rides, and added volume - Recovery needs and upcoming training demands Where You’ll See It Every TrainerRoad workout has an AI Predicted Difficulty. You can view a full breakdown of a workout's AI Predicted Difficulty when you select a TrainerRoad workout. You can also see a preview of the most likely RPE for that workout in the workout card for a scheduled workout on your Calendar. Screen Shot 2025-12-30 at 3.41.09 PM.png _For this athlete, Coy is predicted to be a moderate effort. _ You’ll see the predicted difficulty for any given workouts as one of six levels: 1. Easy 2. Moderate 3. Hard 4. Very Hard 5. Maximal Effort 6. Fail This prediction is personal. Two athletes with the same workout on their calendar can see different difficulty ratings based on how prepared they are to complete it and what training they have done recently. If a workout is predicted to feel Maximal Effort, but it’s not intended to be a key training session, that may be a sign that TrainerRoad AI is accounting for recent fatigue. Does This Affect My Training? AI Predicted Difficulty is informational. It doesn’t change your workout or plan by itself. However, it’s often used alongside other AI tools to help guide adjustments. If a workout looks harder than you feel like you can do today, you can swap it out for a Workout Alternate with a lower predicted difficulty! You can also use the prediction to help manage pacing, nutrition, and recovery in advance of the scheduled workout.

Last updated on Jan 21, 2026

How to Use TrainerRoad AI Workouts

You can use TrainerRoad AI Workouts to train flexibly without a plan or add additional training to your plan. Each AI Workout is selected by TrainerRoad AI based on your workout history and predicted performance. What Are TrainerRoad AI Workouts? AI Workouts are one-off, intelligently chosen sessions that you can add to your TrainerRoad Calendar. AI selected workouts are chosen from the TrainerRoad library based on your recent training and predicted performance. You can add them to any day on your calendar to get a workout that fits your needs for that day. When you go to add an AI Workout to your Calendar a workout will be chosen for you based on this criteria: 1. Duration: Pick how long you want to ride for that day 2. Focus or Discipline: Choose a type of workout that matches your goals or the type of training you'd like to complete that day. Workouts are broken into Category and Zone. Category options include: Endurance, Climbing, Attacking, Criteriums, Zwift Racing, Group Rides, Cyclocross, Mountain Biking or Time Trialing Zone options include: Endurance, Tempo, Sweet Spot, Threshold, VO2 Max and Anaerobic 3. Interval Structure: Within each category of riding workouts will be broken into interval types. Choose the interval type that you would like to complete. 4. Inside or Outside: Before scheduling your workout you will have the option to choose whether you would like to complete the workout inside or outside. How to Add an AI Workout Step One: Open your Calendar (web or mobile) and select the + Add button in the upper right hand corner of the screen. Step Two: In the cycling category choose TrainerRoad AI Workout Screen Shot 2025-10-14 at 11.38.45 AM.png Step Three: Choose whether you would like to choose a workout based on Category or Zone Screen Shot 2025-10-14 at 11.41.36 AM.png Step Four: Set your ride length in the drop down Screen Shot 2025-10-14 at 11.42.50 AM.png Step Five: Scroll to the training focus (e.g., Endurance, Climbing, Attacking, Time Trial, Criterium, Cyclocross, Mountain Bike, Gravel, Zwift Race, Group Ride) or the zone (Endurance, Tempo, Sweet Spot, Threshold, VO2 Max and Anaerobic) that you would like to select a ride from Step Six: Choose the zone and type of interval structure you would like to complete and select this option Screen Shot 2025-10-14 at 11.44.00 AM.png Step Seven: Review the details of the type of workout you are selecting and click Schedule.

Last updated on Jan 21, 2026

How to Adjust Duration with Dynamic Endurance

Dynamic Endurance is TrainerRoad AI’s way of making sure your endurance rides meet your current fitness and training needs. You can set a max duration when you build a plan with Plan Builder and your training plan will steadily raise the duration of your weekend endurance rides. Dynamic Duration.png What Is Dynamic Endurance? When TrainerRoad AI detects that you may benefit from more or less endurance volume, it can recommend slightly longer or shorter workouts. These adjustments help you get the most out of your training while staying fresh and avoiding burnout. For example: - If you’re handling your training well, TrainerRoad AI may extend your next endurance ride or interval session to help you continue progressing. - If your recent workouts have been especially tough or fatigue is trending upward, TrainerRoad AI might shorten a session to support recovery. Adjustment will be made to your endurance workouts based on the available endurance time you have in your Training Approach settings. You can increase or decrease your available training at any time in Plan Builder. How to Set Available Endurance Time in Plan Builder You control the limits that Dynamic Endurance works within by setting your available training time during plan setup or anytime afterward. Here's how to make adjustments to your available endurance time when you setup a plan with Plan Builder: Step One: Login to Your TrainerRoad Account on the TrainerRoad website Step Two: Go to the Training Plans tab and begin building out your custom plan Step Three: Select the Training Approach page Step Four: In the schedule step your weekend endurance ride will have an additional drop down. Your workout will automatically be set to Dynamic. - Note: You will only see Dynamic Endurance appear on your schedule when you have an endurance workout scheduled. You can add an endurance ride to your plan by adding an additional day of training if you are on a three day plan with three intense workouts per week or by swapping three hard days for two hard days. Step Five: In the drop down below you can set a maximum amount of time for the duration of your dynamic endurance workout. Screen Shot 2025-12-30 at 2.28.24 PM.png - Note: Workouts will not automatically be set at the maximum duration. Your training plan will gradually work up towards the maximum duration that you have set based on completed training sessions. Step Six: Finishing Building out your training plan! How to add a Dynamic Endurance Workout Outside of Plan You can also add dynamic endurance workouts to your schedule outside of a training plan or in addition to a training plan. You can add one dynamic endurance workout or you can create a re-ocurring dynamic endurance workout. Step One: Go to your TrainerRoad Calendar on the TrainerRoad website. Step Two: Select the +Add option in the upper right hand corner of the screen. Step Three: Select TrainerRoad AI Workout from the navigation menu Screen Shot 2025-12-30 at 3.28.20 PM.png Step Four: Choose the Sustained Power option in the Endurance category. Screen Shot 2025-12-30 at 3.30.25 PM.png Step Five: Hit Schedule in the bottom right hand corner of the workout description. Step Six: Set the workout to Dynamic and select the maximum duration for your dynamic workout! A dynamic workout will then be placed on your Calendar. Why are Endurance Rides Capped at Five Hours? TrainerRoad caps endurance rides at five hours not because you can’t go longer, but because you don’t need to. Five hours is the highest recommended duration for structured endurance training. From a physiological standpoint, going longer isn’t necessary to build endurance, improve performance, or replicate race day conditions. TrainerRoad AI focuses on training the right energy systems, progressing your fitness with smarter volume increases over time. Longer rides require significantly more recovery, which can interfere with your training consistency and lead to setbacks. That’s why TrainerRoad AI won’t trend your workouts up to match ultra-distance events like a 9-hour race. Instead, it builds toward the five-hour cap in manageable 15-minute increments only increasing duration when your fitness and fatigue levels allow.

Last updated on Jan 21, 2026

How to use AI Training Simulation

The AI Training Simulation lets you see how adjustments to your training work in real time. Whether you need to change the duration of an upcoming session, swap out a workout, or add a long weekend ride to your schedule, this feature will give you a clear view of how changes made to your plan impact your training. What Is the AI Training Simulation? The AI Training Simulation is a four week view into your training. It shows how every change you make, whether it’s a completed workout, a skipped day, an added long ride, or a rest day influences your upcoming workouts, predicted fatigue, and even your FTP. You’ll see this window highlighted on your TrainerRoad calendar, updating live as TrainerRoad AI recalculates your training plan with each change that you make. Screenshot 2026-01-21 at 8.38.54 AM.png How to use the AI Training Simulation Inside the AI Training Simulation Window, you’ll notice dynamic, real-time updates that reflect how TrainerRoad AI is managing your training. Every completed workout, added ride, or calendar adjustment can change how the next four weeks unfold. 1. Plan Your Training When you add a training plan to your Calendar with Plan Builder or add TrainerRoad workouts to your Calendar TrainerRoad AI will make changes to your planned workouts using your current fitness, fatigue, and training goals. This selection updates instantly when changes happen. This includes completing a ride, adding upcoming outside rides, missing workouts, or making any sort of changes to your schedule. You’ll see workouts automatically update across the Simulation Window. 2. Monitor Rest and Recovery TrainerRoad AI continually monitors your training load and recovery needs to prevent unproductive fatigue. TrainerRoad AI uses yellow and red highlights on your Calendar to indicate where you might need to back off or take extra rest. - Avoid Intensity days indicate mild overreaching. You may see an easier workout assigned on a day with a yellow highlight to allow for recovery. - Recommended rest days suggest higher levels of fatigue. On these days scheduled workouts may be swapped out for full rest days. - Screenshot 2026-01-21 at 8.46.49 AM.png 3. Track Changes to Your FTP If your next AI FTP Detection falls within the four week Simulation Window, you’ll see a projected FTP value based on your current trajectory. This forecast helps you understand how your training affects your FTP. It’s especially useful for gauging whether your recent efforts and upcoming plan are aligned with your goals. Screen Shot 2025-12-30 at 4.37.19 PM.png 4. Know Your Upcoming Workouts Difficulty Each workout includes a predicted difficulty rating based on how TrainerRoad AI expects it to feel. This rating is based on workout design as well as your recent training and performance. Ratings include: Easy, Moderate, Hard, Very Hard, Maximal Effort and Fail. When you open up any given workout in TrainerRoad you will see each rating with how likely that workout will feel for you in each given difficulty zone. Screenshot 2026-01-21 at 8.41.52 AM.png Knowing your workouts predicted difficulty can help with pacing, nutrition planning, and managing expectations before key workouts. Frequently Asked Questions How do I know if I’m in the AI Training Simulation? The AI Training Simulation Window is always visible on your calendar as a highlighted 28-day block starting from today. Any workouts inside this window are actively managed and updated by TrainerRoad AI as your training evolves. What happens when I skip or change a workout? TrainerRoad AI instantly recalculates your plan. You’ll see upcoming workouts update one by one to reflect your new fatigue level, fitness adaptations, or recovery needs. This includes changes to intensity, duration, and workout type. What are the yellow and red highlights on the Calendar? These are recommended rest days and avoid intensity days. - Avoid Intensity = mild fatigue. TrainerRoad will put a yellow highlight on an avoid intensity day and may adjust upcoming workouts to be easier. - Recommended rest day = higher fatigue. You may see recommended rest days appear on days where red appears in your Calendar. Why is my predicted FTP changing? If you’re scheduled for an AI FTP Detection within the Simulation Window, TrainerRoad AI will show a forecast of what your FTP is expected to be by that date. You might see changes after completing or skipping workouts as well as making any changes to your upcoming schedule. Do I need to take any action on these updates? Nope. TrainerRoad AI handles everything behind the scenes. But if you want more control, you can always modify, replace, or restore workouts and the AI will adapt accordingly.

Last updated on Jan 21, 2026

How to Adjust Training Approach Overall and by Zone

You can fine tune how conservative or aggressive TrainerRoad AI is with it's adjustments to your training and rest in your Training Approach settings. Make changes to TrainerRoad AI's entire training approach or get specific about your training with adjustments to each training zone's training demand. How to Adjust Overall Training Approach If you would like to set one training approach for your entire training plan you can set your approach when you build a custom training plan or edit your plans training approach through the TrainerRoad Calendar. New Plan: Step One: Login to your TrainerRoad account on the TrainerRoad website. Step Two: Select the Training Plans tab and begin building a custom training plan. Step Three: When you reach the Training Approach page opt for the training approach you would like for your entire training plan. Screen Shot 2025-12-30 at 4.17.28 PM.png Step Four: Finish building out your training plan. Your training approach will be set! Existing Plan: Step One: Login to your TrainerRoad account on the TrainerRoad website. Step Two: Select the Calendar tab from the navigation menu. Step Three: Select your training approach in the upper right hand corner of the screen or find the nearest training approach annotation on your Calendar and select that. Screen Shot 2025-12-30 at 4.06.33 PM.png Screen Shot 2025-12-30 at 4.11.30 PM.png Step Four: Select the pencil at the bottom of the current training approach menu. Step Five: Adjust the sliding bar to your desired training approach. Screen Shot 2025-12-30 at 4.08.56 PM.png Step Five: Hit Save! How to Adjust Training Approach by Zone You can tailor adjustments to the training approach of individual zones in your training approach settings or when you set up your training plan with Plan Builder. New Plan: Step One: Login to your TrainerRoad account on the TrainerRoad website. Step Two: Select the Training Plans tab and begin building a custom training plan. Step Three: When you reach the Approach step select the box that says Customize by Zone Screen Shot 2025-12-30 at 4.01.25 PM.png Step Four: Adjust each scale to the training approach you would like to target for that zone. Each zone will progress independently based on the settings you select. Screen Shot 2025-12-30 at 4.02.43 PM.png Step Five: Select Generate Plan to finish building out your plan! Existing Plan: Step One: Login to your TrainerRoad account on the TrainerRoad website. Step Two: Select the Calendar tab from the navigation menu. Step Three: Select your training approach in the upper right hand corner of the screen or find the nearest training approach annotation on your Calendar and select that. Screen Shot 2025-12-30 at 4.06.33 PM.png Screen Shot 2025-12-30 at 4.11.30 PM.png Step Four: Select the pencil at the bottom of the current training approach menu and select Customize by Zone Screen Shot 2025-12-30 at 4.21.27 PM.png Step Five: Adjust each scale to the training approach you would like to target for that zone. Each zone will progress independently based on the settings you select. Screen Shot 2025-12-30 at 4.29.21 PM.png Step Six: Select Save to save your updated settings! What Training Approach Should I Choose? For most athletes, a more balanced approach will be the best fit! The balanced approach doesn’t place extra emphasis on intensity or recovery making it a good fit for most athletes. If you are unsure what setting is right for you we recommend starting with the balanced approach and only making incremental adjustments based on how this approach works for you. If you are looking to prioritize recovery in all zones (or a few in particular) then a more conservative approach might be the best setting for you. Choosing a more conservative setting is a good fit if you are someone who has trouble getting quality sleep, is managing a lot of additional stressors outside of your training, or needs extra time to recover from hard training sessions. If you are looking to prioritize intensity and know that you can manage potential burnout then the aggressive setting might be a good fit for you. It is important to note that you are at higher risk of burning out if you choose the overall more aggressive Training Approach or change several zones to be more aggressive. For this reason, we only recommend choosing the aggressive setting if you are an experienced cyclist who manages recovery well and has the time and knowledge to stay on top of nutrition, rest, and sleep.

Last updated on Feb 02, 2026

What is TrainerRoad's Fatigue Detection?

TrainerRoad monitors your training to help prevent long-term fatigue and unproductive workouts. Our built in fatigue detection tells you when you might be overdoing it with Avoid Intensity days and Rest recommended days on your TrainerRoad Calendar. Screenshot 2026-01-21 at 11.08.47 AM.png What are Avoid Intensity Days? Days on your TrainerRoad Calendar will change color in response to accumulated training stress. If you are in a potentially “unproductive” range it will display an Avoid Intensity day on your Calendar. If you see a yellow highlight on your Calendar and a yellow caution sign it means we recommend slowing things down. Screenshot 2026-01-21 at 11.11.03 AM.png If you have a workout scheduled on an Avoid Intensity day TrainerRoad will adjust your scheduled workout to an Endurance workout. You will know that your workout has been adjusted because the previously planned workout will be listed behind the newly scheduled workout. Avoid Intensity days aren’t necessarily a bad thing! If you’re nearing the end of a challenging training block, or pushing your boundaries multiple days in a row (like at a training camp), you might see a few yellow highlights appear on your calendar. What are Rest Recommended Days? If you’re pushing it into long-term fatigue territory, you’ll see a Rest Recommended day on your Calendar. Rest Recommended days will display red highlights and a warning sign on your Calendar. If you have a workout scheduled on a Rest Recommended day your workout will be swapped for a rest day. You will know that your scheduled workout has been swapped because a rest day will be displayed and the previously scheduled workout will be listed in behind it. Screenshot 2026-01-21 at 11.19.01 AM.png If you try to schedule a workout on a Rest Recommended day you will be advised to keep your day open and focus on rest instead. You might see red days after big training rides, a hard race, or multiple days of challenging riding. A Rest Recommended day is a Warning sign. These days indicate that you’ve likely overdone it and adding additional stress onto this day won’t be benefitting you. When a rest day pops up on your Calendar we recommend taking the day off from all forms of training stress and focusing on recovery. Screenshot 2026-01-21 at 11.21.54 AM.png How Does it Work? TrainerRoad uses your data from all indoor and outdoor training sessions, as well as other metrics specific to you, to monitor your training. As you train, recover, and get more fit, the amount of stress you can productively manage changes. You don’t need to do anything to enable the fatigue detection! Train as you normally would, following a TrainerRoad plan, TrainNow workouts, and training outside. If a workout pushes you over the boundary of productive stress, you may see a yellow or red highlight show on your TrainerRoad Calendar for the following day. If those days have workouts scheduled, you’ll be offered a suggestion to an easier ride or a full Rest Day to prevent long-term fatigue. Can I Adjust How Cautious Fatigue Detection Is? Yes! You can directly adjust how conservative or aggressive TrainerRoad is when it comes to recommending rest. You can do this by adjusting your training approach. This can be done for your entire training approach or by zone. To learn more about making adjustments to your training approach read: How to Adjust Training Approach Overall and by Zone What Should I Do on Rest Days? Whenever possible, we recommend refraining from any type of physical exercise on rest days. We don’t recommend using these days to incorporate additional training activities like recovery cycling activities, strength training, or other forms of cross-training. For further reading on rest and how to maximize recovery we recommend checking out these Blog Posts on recovery from the TrainerRoad Blog: 1. Rest Week Nutrition: What to Eat to Recover 2. Why Rest, Recovery, and Tapering are Necessary to Get Faster 3. The Complete Recovery Week Guide for Cyclists 4. Recovery: The Elements of Getting Faster Frequently Asked Questions: Are outside activities considered by this tool? Yes! TrainerRoad considers all outside workout files imported into TrainerRoad. What kind of activities does the fatigue monitor take into account? TrainerRoad considers all activities on your Calendar. Can I decline changes prompted by red and yellow days? Just like any other recommendation that appears on your Calendar, you can decline any fatigue related adjustments. In most cases, we strongly recommend accepting these suggested changes though. TrainerRoad's AI is aiming to prevent long term fatigue and make you faster in the future Are these days bad? Yellow and Red days aren't necessarily a bad thing! In fact, it's normal to see Yellow and Red days pop up on your Calendar after pushing your limits with a hard race, a tough workout, or several big training days. Your Red and Yellow Days can become troublesome or "bad" if you are consistently training through them and ignoring TrainerRoad's suggestions. To help prevent long-term fatigue and keep your training on track we recommend accepting these suggestions whenever possible. Do I need to be following a training plan to get fatigue detections? No! TrainerRoad will notify you when you have Yellow and Red days even if you are not following a TrainerRoad training plan. Am I not training hard enough if I never get Avoid Intensity days? Not necessarily! If you are never seeing Yellow days on your Calendar, this could be an indication that you are managing your fatigue well and recovering from your training quickly. If you are never seeing a Yellow day on your Calendar and you feel you have more time and energy to dedicate to your training you might be in a good position to increase your training volume, though. How long do I need to rest after a Rest Recommended day? A day fully off the bike should be enough to ease back into your training. After really large efforts, you may see multiple red days on your Calendar followed by a Yellow day. In these cases, you want to take extra recovery and ease back into your training. What if I have a race on one of these days? Should I skip it? These aren’t necessarily a bad thing. Rather red and yellow days are meant to remind you when you are reaching or going down a path that could lead to long-term fatigue. You can still feel good and have a great race or a solid training day on a red day - just make sure you get the necessary recovery time after! If you find that you’re getting into the Yellow or Red before an A events though, you should prioritize the extra rest TrainerRoad recommends to ensure you are getting enough prior to your event. What if I get Rest Recommended during a stage race? Keep going! Stage races and training camps are situations where you’re likely going to accrue a lot of training stress which will yield yellow and maybe even red days on your Calendar. Just make sure you take the time to recover properly once it’s wrapped up. Will these appear in the desktop and mobile apps? Yes! You’ll see red and yellow days in the mobile and desktop apps. Do I have to use TrainerRoad inside for fatigue management to work? Nope! TrainerRoad works even if you only ride outside. Do my post-workout survey responses influence fatigue detection? Yes, TrainerRoad considers your post-workout surveys. Make sure to answer your post-workout RPE survey. Do my outside activities need power data to be considered by TrainerRoad? Nope! Activities that only have Heart Rate data will count if you use TrainerRoad’s Heart Rate TSS Estimation. Following my plan made my current training day Rest Recommended. Is everything working as it should be? If you’re following a TrainerRoad plan exactly as prescribed and getting into the red, that may indicate that you’ve selected too high of a plan volume. If you find yourself in a situation like this we recommend lowering your plan volume to prevent long-term fatigue. TrainerRoad wants to remove a key workout. Should I move the workout to another day? If a Rest Recommended day pops up on the same day as a workout we recommend accepting the Rest Day and focusing on your recovery. Rest days are key workouts in their own regard! Furthermore, TrainerRoad will make any necessary adjustments to your upcoming weeks of training to make sure you get the key training sessions that you need. I trained through an Avoid Intensity or Rest Recommended day. Shouldn’t this make tomorrow a yellow or Rest Recommended day too? Not necessarily! Training on a yellow or red day doesn’t automatically yield another red or yellow day in your Calendar. I feel like I need rest but there isn't an Avoid Intensity or Rest Recommended day today. What should I do? Just because you are not seeing a yellow or red day doesn’t mean you don’t need rest! Fluctuating changes in personal stress, illness, or a bad night's rest might require you take an easy day outside of TrainerRoad's recommendations. If you need to take a rest day on a non red or yellow day go ahead and skip your workout and TrainerRoad AI will make any necessary adjustments. I accepted a rest day recommendation and now I want that workout back. Can I undo it? There is no way to reverse recommendations that you have already accepted. If you’d like to recover a workout that was replaced by a rest day or an endurance workout and you can’t remember what workout was on your Calendar reach out to [email protected]. What should I do when an Avoid Intensity day appears on my Calendar? When a yellow day appears on your Calendar, and you have nothing scheduled we recommend taking the day off. If a yellow day appears when you have a workout on your Calendar you will be prompted to adjust your scheduled workout to a workout that allows for a bit more rest than your scheduled workout. What should I do when a Rest Recommended day appears on my Calendar? When a red day appears on your Calendar we recommend taking a rest day and refraining from as much physical activity as you can. What happens to Runs and Swims on Avoid Intensity and Rest Recommended Days? Swims and runs will be adjusted on these days too! If you have a run or a swim scheduled on an avoid intensity day, TrainerRoad will suggest that you do an easier swim or run on that day. If you have swim or a run on a Rest Day, TrainerRoad will suggest swapping any workouts scheduled on this day for a rest day.

Last updated on Mar 06, 2026

Why is AI FTP Detection Only Available Every 28 Days?

Changes in fitness take time. The physiological process that drives changes in your functional threshold power (FTP) can take months of training, recovering, and getting faster, as your body gradually adapts to repeated training stress. This is why AI FTP Detection isn’t available more often than every 28 days. Updating your FTP too frequently isn’t only unnecessary, but doing so can actually have negative impacts on your training. That’s because structured training is based on the principle of progressive overload, in which carefully chosen workouts incrementally increase in difficulty to appropriately challenge the right physiological systems and build your fitness. Frequent FTP changes can disrupt the pace and magnitude of this progression and can prevent you from completing key sequences of workouts you need to reach your goals. In other words, using AI FTP Detection at intervals of 28 days or longer doesn’t just reflect the gradual pace of changing fitness. It also helps you get the most out of your training and makes you faster. What if my Abilities Change Within 28 Days? FTP is not the only measure of your fitness. Between AI FTP Detections, your Progression Levels monitor your progress and track subtle changes in your abilities from day to day, even when your FTP doesn’t meaningfully change. Progression Levels track your capacity to express your current FTP in different training zones at any given time. For example, increasing your ability to hold steady power within your VO2 Max training zone from one minute to three minutes at the same FTP demonstrates significant progress and is reflected by changes in your Progression Levels. Progression Levels allow TrainerRoad AI to customize your training each day, ensuring that your workouts always match your changing needs. Whether you crush a breakthrough workout or take some unexpected time off, your Progression Levels will respond, and your training will adjust to keep you on track for your goals. Simply put, your abilities will change between AI FTP Detections in ways FTP alone can’t accurately reflect. Progression Levels have you covered, working hand-in-hand with AI FTP Detection to track every change in your fitness, whether big or small, up or down. I Didn’t Accept my Recent AI FTP Detection. Can I Get a New Detection Sooner Than 28 Days? If you keep your current FTP instead of accepting AI FTP Detection’s results, the newly-detected FTP will still be available for you to accept at any time during the next 28 days. Simply click the AI FTP Button from your Account Settings or from any FTP Test, and you’ll again be presented with the option to accept it, along with a countdown to when your next detection will be available. If you haven’t accepted your newly detected FTP and something happens to significantly decrease your fitness within 28 days (for example, if you take extended time off the bike), AI FTP Detection will automatically adjust your still-available prediction downwards to make sure you get the right workouts and power targets. This will prevent you from accepting a too-high FTP, and it won’t affect the 28-day countdown until your next detection is available.

Last updated on Jul 16, 2026

TrainNow Overview

TrainNow uses TrainerRoad AI to suggest workouts based on your recent training history so that you can quickly select a workout that matches the duration and workout type that you'd like to complete. TrainNow is the perfect tool for choosing workouts if you're not following a training plan, or you're looking for a workout on a day when you have nothing suggested. TrainNow suggests Endurance, Climbing, and Attacking workouts at your desired duration. Screenshot 2026-02-02 at 9.43.49 AM.png How to Access TrainNow You can find TrainNow on the TrainerRoad app and the TrainerRoad website. Here is how to access TrainNow and choose workouts from either platform: Web Step One: Login to your TrainerRoad account and select the AI Workouts tab Step Two: Select TrainNow Screenshot 2026-02-02 at 9.51.31 AM.png Step Three: Use the drop down menu in the upper right hand menu to filter for different durations and the refresh button to see new workout options: Screenshot 2026-02-02 at 9.55.27 AM.png Step Four: When you have found a workout you would like to complete select it and then select Schedule to put it on your Calendar or in Open App to complete it in a TR app now. Screenshot 2026-02-02 at 10.03.47 AM.png App Step One: Open up the TrainerRoad app and select the TrainNow tab from the right hand navigation menu. Screenshot 2026-02-02 at 10.07.38 AM.png Step Two: Use the drop down menu in the upper right hand menu to filter for different durations and the refresh button to see new workout options: Step Three: When you have found a workout you would like to complete select it and then select Schedule to put it on your Calendar or Load Workout to complete it now. TrainNow FAQs What type of activity does TrainNow consider when making a recommendation, and how far does it look back? TrainNow will recommend workouts based on your recent TrainerRoad workouts and non-structured indoor/outdoor riding. It’s important to note that while TrainNow will look at your most recent workouts when making a recommendation, it does not consider periodization or other factors. For instance, it will not recognize if you need a recovery week. If you are looking for that type of structure and periodization, we recommend using a training plan. What determines which category (Climbing/Endurance/Attacking) is shown as 'Recommended' for today? The “Recommended” label is based on the intensity and stress of your recent rides and workouts. It’s not intended to replace a training plan, but it’s a quick and simple way to make sure you’re completing a sustainable mix of workouts. For instance, if you have completed some tough VO2 Max workouts in a week, you’ll likely see an Endurance workout recommended. Does TrainNow account for fatigue? TrainNow bases its recommendations exclusively on your relative abilities in each training zone, determined by your success in recent workouts. It does not consider periodization or fatigue on its own. If you today is a Rest Recommended day or Avoid Intensity day though, you'll only see recommendations for Endurance workouts or rest. When I change the duration of time, why do some of the categories show 'No Suggestions Found at This Duration'? Some training zone & duration combinations might not have productive workouts for your current abilities. When that happens, TrainNow won’t display a suggestion for that training zone and duration. Try adjusting the duration filter to find more options. How does TrainerRoad AI respond to the completion of TrainNow workouts if I’m following a plan? TrainerRoad AI will consider any workout you complete or plan, including TrainNow workouts, to make adjustments to your training. Is TrainNow making recommendations based on what's ahead in my calendar/Plan Builder? TrainNow is a day of tool! It uses recent training history and data to recommend a workout for today. It does not consider periodization or fatigue (except for how Red Light Green Light affects recommendations) and will give the same suggestions regardless of whether or not you’re following a structured training plan. This is why we recommend TrainNow primarily for athletes who like to supplement unstructured riding with occasional structured workouts. It’s not intended as a replacement for a training plan.

Last updated on Feb 02, 2026

Athlete Levels

Athlete Levels are a dynamic, real-time representation of your fitness and ability to express your FTP across each training zone. They are measured on a scale from 1-10 to track your progress. Screenshot 2026-01-21 at 9.47.30 AM.png As you complete rides, TrainerRoad AI analyzes and adjusts these levels based on the relative difficulty of your workouts in each zone, as well as how successful you were in completing them. Where are Athlete Levels displayed? You can find your up to date Athlete levels on the Career page in the TrainerRoad website and the TrainerRoad app. Screenshot 2026-01-21 at 9.45.35 AM.png FAQs Why did my Athlete Levels change? - Completing Workouts Athlete Levels are determined by the level of recent workouts an athlete has completed in that power zone and how successfully they completed these workouts. If your performance warrants an adjustment to your Athlete Level, this will happen once the ride is completed and saved. - FTP Increase Athlete Levels automatically adjust downwards after an FTP increase. This is because two factors affect the difficulty of a workout: your FTP and the Workout Level. If either of these factors increases, the scheduled workout gets harder and vice versa. By reducing your Athlete Levels (and in turn, upcoming Workout Levels) we can offset the sudden increase in workout difficulty traditionally associated with FTP increases. As a result, we can more accurately serve you the right workouts for your current capabilities, to keep your training on track and ramp the difficulty of your workouts at a sustainable rate. - Time Off Your capabilities decline when you take time off the bike or don't train specific skills for extended periods. To reflect this, your Athlete Levels gradually adjust after time off, or after long periods without completed workouts in any individual training zone. The magnitude of these time-related adjustments varies from Level-to-Level because changes in different types of fitness occur at different rates. Why did my Athlete Levels stay the same after my FTP Decreased? Your FTP decreasing will result in easier workouts in itself since the power targets will be reduced. That means your Athlete Levels will not be reduced unless you continue to struggle with workouts at your new FTP. If you think you're capable of a more challenging workout than what's scheduled, you can use Workout Alternates to find a more difficult workout. TrainerRoad AI will adjust your future training based on your performance. Why didn't my Athlete Levels Change after Completing a Workout? Not every workout will change your Athlete Levels! If you complete a workout at or below your current level, and stuck to the power targets, you won't see an Athlete Level change.

Last updated on Jan 21, 2026

Workout Levels

Workout Levels are a metric within TrainerRoad that provide a way to easily compare the difficulty of workouts. Workout levels compare the relative difficulty of workouts within each energy system and training zone. They range from 1 to 10, with 1 representing an easy workout and 10 being a very difficult one. How are Workout Levels calculated? Workout Levels go beyond traditional metrics, like Training Stress Score (TSS) and Intensity Factor (IF). They utilize TrainerRoad AI's data-driven insights and incorporate nuanced factors such as repetition, interval length, and recovery time to quantify the relative difficulty of each TrainerRoad workout. The result is workout difficulty rankings that are based on real-world experience and easy to understand. Workout Levels are unique to TrainerRoad, using a formula derived from machine learning and based on our extensive data set. Where are Workout Levels displayed? The primary Workout Level for a workout is displayed on the workout profile alongside other workout information such as duration, TSS, and IF. You will see the workout level on all TrainerRoad workouts: Screenshot 2026-07-16 at 3.09.40 PM.png Workout Levels on the Calendar You will also see a workouts primary Workout Level in the upper left hand corner below the title of the workout when viewing an individual workout: Screenshot 2026-07-16 at 3.11.31 PM.png Primary Workout Level for an Individual Workout Note: The only structured workouts without Workout Levels are FTP assessments and custom workouts. When viewing a TrainerRoad workout you will also see the other Workout Levels targeted in any given workout in the Workout Levels chart below AI Predicted Difficulty. These levels show the performance targets for that particular workout relative to your current FTP: Screenshot 2026-07-16 at 3.18.07 PM.png FAQ How are these different from my individual Athlete Levels? Your individual Athlete Levels are a representation of your capabilities within the context of Workout Levels. Workout Levels are ML-driven quantifications of the relative difficulty workouts. Athlete Levels show your relative current abilities across Training Zones. You can check your Athlete Levels in your Career in the relative zone to check what difficulty of workouts are right for you based on your current abilities. Are Workout Levels always comparable? While Workout Levels do give you a good sense of how a workout might compare relative to another workout in TrainerRoad, Workout Levels are not strictly comparable even within one zone. How a workout feels to you can vary from one workout to the next based on the overall structure and duration of the workout. For this reason we recommend using AI Predicted Difficulty alongside Workout Levels for more insight into how your planned training might feel. Are Workout Levels personalized to each athlete? No. Workout Levels are assigned to a specific workout based on its difficulty and are calculated regardless of an athlete's abilities. Individual Athlete Levels are unique to each athlete. Your Progression Levels give you an indication of what workout difficulty you will be capable of completing. Will my custom workouts have Workout Levels? No, custom workouts do not currently have Workout Levels. Will Outside Workouts have Workout Levels? Yes. Every Outside Workout in the TrainerRoad workout library will have Workout Levels assigned to them. If you find an Outside Workout that doesn't have Workout Levels, please contact [email protected]

Last updated on Jul 16, 2026

What are Post Workout Surveys?

After you complete a workout, TrainerRoad asks one quick question: How did this effort feel? Your answer gives TrainerRoad AI qualitative feedback that power data alone can't capture, and it's one of the things that helps your training adapt to you. When you tell us how a workout went, and why, TrainerRoad AI can account for it instead of guessing. survey-edit-modal.png Surveys only take a few seconds. If you skip one, complete a workout offline, or ride outside, you can still add your response later. You have up to 7 days after the activity to edit a response or add one in. How Should I Answer Surveys? When it comes to surveys our biggest piece of advice is to not overthink it. Rate the overall difficulty of the entire ride, not how you expected it to feel, and not the single hardest interval. There are no right or wrong answers, and answering honestly matters more than answering "correctly." I f you catch yourself tempted to answer differently to sway your future workouts or your FTP, that's a sign you might be overthinking it or giving TrainerRoad the wrong data. We also recommend answering right after the workout while the effort is fresh in your mind. How to Rate Your Effort - 1 - Easy This ride felt easy and non-taxing, requiring little effort or focus. You could repeat the ride and pass it without issue. - 2 - Moderate This ride was somewhat comfortable but required some focus to complete. You felt a little challenged but had confidence that you could finish. If the ride had an additional set of intervals, you could complete it. - 3 - Hard This ride required effort and focus and was challenging to complete. It felt tough, and you looked forward to the ride ending. If there were an additional set of intervals, you could have done it with significant focus. - 4 - Very Hard This ride was very difficult to complete, and it tested you. If there were one more set of intervals, you wouldn't have been able to complete it. - 5 - Maximum Effort This ride was extremely difficult. It pushed you well beyond your abilities and took a massive amount of energy and focus to complete. You felt like you barely made it to the end of this ride, and that you had to pull out every mental trick in the book to finish. If you had to pause during a workout to catch your breath or adjust the power demand down, the workout was likely a maximum effort. - If a workout was a maximum effort because of external factors like illness, poor sleep, or fatigue, be sure to add that detail in the follow-up question. Follow-Up Questions Some workouts get a second question. TrainerRoad AI analyzes your ride data to decide which survey you see. If it looks like you struggled, didn't hit the workout's power targets, or ended the workout early, it asks why, and your response can confirm or correct what it detected. - If the workout looked like you struggled to finish, you'll be asked for the primary reason today's ride was challenging. - If you didn't hit the workout's power targets, you'll be asked what kept you from hitting them. - If you ended the workout early, you'll be asked what best explains why you cut it short. Depending on the situation, the reasons you can choose from include: - Time ConstraintIntensity - Too Easy - Fatigued - Under-fueled, - Poor Sleep - Stressed/Unmotivated - Sick - Injured, Equipment Issue - Heat - Menstrual Cycle - Other: with room to add your own note when none of the options fit. Pick the option that had the biggest impact on your workout. How TrainerRoad AI weighs a tough day depends on the reason: struggling because of poor sleep or under-fueling is not the same as struggling because the workout itself was too intense and a workout you cut short because you were overheating is not the same as one you cut short because you've lost fitness. If TrainerRoad AI got it wrong, say so. That's what "I didn't struggle with this workout" is for. And on outside workouts, where power data can't tell the whole story, you'll also see "I Did Not Pass" for rides that didn't go as prescribed, regardless of why. (You won't see "I Did Not Pass" on indoor workouts — indoors, TrainerRoad AI reads your power data directly and serves the right survey automatically.) Surveys for Outside Rides, Races, and Zwift Surveys aren't just for indoor workouts, you'll be asked how every ride felt, including unstructured outside rides and races. Those responses are a really important part of analyzing your fitness, especially if outside riding makes up a big share of your volume. - Outside workouts: If your ride was matched to a structured TrainerRoad workout, rate the structured portion of the ride, not the extra volume you added before or after it. And rate what you actually did: if you pushed above the targets until the effort felt hard, answer "Hard," even if the workout as originally prescribed would have felt easy. - Unstructured rides and races: just rate how the ride felt overall. An all-out race that felt brutally hard simply because racing is intense isn't a red flag about your fitness. If you get a follow-up question, "Intensity" is usually the right reason to pick. - Zwift: you'll answer the effort survey right in Zwift when you finish a TrainerRoad workout there. If TrainerRoad AI needs the struggle follow-up, you'll complete that part in the TrainerRoad app afterward. How to Add or Change an RPE Response If a survey wasn't completed right away, whether it was skipped, or the workout was completed offline or outside you can still add a response for up to 7 days after the activity. You can change an existing response in the same places: Web Step One: Open the ride from your Calendar or Activity List. Step Two: If a response is missing, you'll see a banner asking "How difficult was this workout?" Click this banner ride-analysis-missing-response.png Step Three: Pick your rating, and hit Save. If you already responded, click your rating in the "You rated this workout as:" banner. From there you can select a new rating and select Save. App Step One: Find the workout on the Calendar that you would like to add or change the RPE of. Tap the rating (or the missing-response prompt) in the workout details. Screenshot 2026-07-23 at 1.35.26 PM.png Step Two: Select or change the RPE survey and hit Save Screenshot 2026-07-23 at 1.40.13 PM.png If you receive a survey reminder email, you can also respond directly from the email by clicking the option that matches how the workout felt. Post-Workout Survey FAQs How should I respond to the survey if my effort varied over the course of the workout? Rate the ride as a whole. Even the hardest TrainerRoad workouts include rest intervals, and the end of an interval set will usually feel harder than the beginning of the set. This is all normal. The same workout might also feel different on different days depending on how you fueled or how stressful your day was. More important than what's typical or expected is how the ride actually felt to you. How do surveys help me get faster? Your responses give TrainerRoad AI context that ride data alone can't. If you're under or overshooting power targets, we look at the objective power data when analyzing your ride, but your survey tells us how that effort felt, which helps us tell the difference between a bad day, a hard-but-productive day, and a fitness change. That context feeds your upcoming workout recommendations and AI FTP Detection, and it helps keep your training appropriate for your abilities when fatigue starts to build. How important are surveys for my training? The more surveys you complete, the better TrainerRoad AI understands you as an individual, and the more personalized your recommendations become. Completing them consistently and honestly is important. You'll also build a subjective record of your training you can learn from later. Why do I occasionally see different questions on my surveys? Surveys adapt to how the workout went. If everything went to plan, you'll just get the rating question. If you lowered the intensity enough, skipped intervals, ended the workout early, or rated the effort as a maximum effort, you'll get a follow-up asking why. You may also see a follow-up when a ride was expected to be easy but you rated it hard. TrainerRoad AI just wants to know why a ride of that type was difficult. Either way, rate it how it felt. What do I do if my survey says I struggled with the workout, even though I wasn't really struggling? Select "I didn't struggle with this workout." Sometimes life happens, a phone call, a stretch break, a dropped sensor, and it can make a workout look harder than it really felt. The survey exists to clear that up. If you really did struggle, it's important to be honest about that, too. No judgment here, our only goal is to help you get faster. Will the system get confused if I take a break to stretch, fill bottles, or answer the phone? TrainerRoad AI makes allowances for short breaks between sets. If you pause during work intervals, it may read the workout as more of a challenge than you meant it to be and if it concludes you struggled when you didn't, you can override that on the survey by selecting "I didn't struggle with this workout." What if I don't have time to complete the survey? The surveys are designed to take no more than a few seconds, but if you miss one, don't worry, you can go back and complete it up to 7 days after the workout (see "How to Add or Change an RPE Response" above). What if I don't want to complete a survey? We highly recommend completing surveys so TrainerRoad AI can tailor your training. I tried to complete a missed survey but can't. What happened? You have up to 7 days after completing a workout to complete or edit its survey. We limit this window so your recollection of the effort is still fresh. That helps keep the data associated with your training trustworthy. If it's been less than 7 days and you still can't respond, shoot us an email at [email protected] and we'll investigate ASAP. When do I select "Other" as a reason? Select "Other" when you struggled or ended a workout early for a reason that isn't in the list. You can type a short note describing what happened, and it's saved with your workout. Why did I get a survey for an unstructured, outside ride? Every ride counts. Your RPE responses on unstructured outside rides are an important part of how TrainerRoad AI analyzes your fitness. Especially if outside rides make up a big share of your riding. If I complete an Outside Workout, where do I complete the survey? Sync the ride from your head unit. Then open the activity on the TrainerRoad website or in the app and add your response from the workout details (see "How to Add or Change an RPE Response" above). Should I get a Post-Workout Survey for my Ramp Test? No. This is because the Ramp Test is an all-out effort.

Last updated on Jul 23, 2026

Training Adjustments and Notes

When you need to take time off the bike - be it due to illness, injury, or travel - add a Training Adjustment and TrainerRoad will adapt your training for your goals or events. For any other relevant information that might impact training - fuel intake, hydration status, menstrual cycle - but not require adaptations, add a Note. Screenshot 2024-10-14 at 11.59.19.png What are the Different Types of Training Adjustments and Notes? Time Off Select this option if you have any planned obligations that may interrupt your training, which may include: - Relaxing vacations - Family time around the holidays - Low-stress work functions - A much-needed break from structured training These types of interruptions are unique because, if planned carefully, they can act as recovery time, which helps to minimize their impact on your training. Injury If you sustain an injury, you should consult a medical professional to see how you can proceed. Athletes who take time off from training due to an injury need to be sensible by listening to their body (and physician if applicable), then ease back into their training load. You can account for this time away from training by selecting the Injury option, and TrainerRoad will take care of the rest. Illness If you fall ill, you should rest your body. If possible, meet with a medical professional to determine the full extent of your illness. Enjoy the time out of the saddle and use it as a break from structured training. TrainerRoad will ensure you reach your goals by taking this into account and ensuring your training is still on track by the time you can ride again. Notes Notes are what you make them! Use them to record any pertinent information that could be helpful to plan and analyze your training. As mentioned above, some athletes use Notes to track fuel intake, hydration status, menstrual cycle, race reports, etc. but you can use them however you want. Differences Between Training Adjustments and Notes Training Adjustments (Time Off, Injury, Travel) will prompt a plan adaptation if the it overlaps with scheduled workouts. Notes do not prompt an adaptation if it overlaps on a day of a workout(s). Skipping Workouts While the options above will allow you to account for scheduled adjustments preemptively, simply skipping a workout will still prompt the necessary adaptations with no extra input needed. How to Add a Training Adjustment or Note 1. Click the “+Add” button in the top right-hand corner or select the specific day on the Calendar. 2. Click the preferred option from Training Adjustments or add a Note Screenshot 2024-10-14 at 12.08.43.png 3. Enter the title of the Training Adjustment or Note. 4. Select the date range if the Training Adjustment applies to more than one day. 5. (Optional) Enter any additional information you would like to add in the "Description" box. 6. (Optional) Select the preferred color displayed on the Calendar. How to Edit an Existing Training Adjustment or Note Quick edits can be made to Training Adjustments by right-clicking on them. From here you can edit, delete and change the colour. Screenshot 2024-10-14 at 12.10.58.png To change the title or the description you'll either need to select the Training Adjustment, or select "Edit Time Off" after right-clicking on it. Screenshot 2024-10-14 at 12.13.27.png Once satisfied with those changes, select "Save" and any changes will be applied to that Training Adjustment. If there are any changes to the dates of a Training Adjustment, you will be prompted to adapt your plan to account for the change. Screenshot 2024-10-09 at 10.10.38 AM.png Note: If there are edits to the Training Adjustment other than type or date range – e.g., name or description – you will not be prompted to adapt their plan when clicking Save. How to Delete a Training Adjustment or Note Similar to above, simply right-click on the Training Adjustment or Note you want to delete and select the option to delete. Screenshot 2024-10-14 at 12.10.58.png Likewise, you can delete from the drawer by selecting the Training Adjustment or Note. Screenshot 2024-10-14 at 12.18.05.png Syncing Training Adjustments Across Platforms (Website, Mobile, Desktop Applications) You can add, delete, or edit Training Adjustments on the web, desktop, and mobile. When a Training Adjustment is added, deleted, or edited on one platform, the changes will be reflected across all platforms (i.e. web, desktop, and mobile). Image_from_iOS__3_.jpg Making a Training Adjustment on the mobile app. FAQs How does adapting around Training Adjustments help me get faster? Very few of us can execute a full season-long training plan without needing to take time away from the bike, whether for work or leisure, but taking time off the bike doesn’t have to derail your training plan or goals. By adjusting your plan to take into account the time off, you can continue to progress your training at an appropriate pace to make sustainable gains toward your goals. We help you do this by taking the guesswork out of the process and adapting automatically, so it only takes a few seconds to update your training to account for time off, eliminating stress and uncertainty. How does TrainerRoad adapt my plan to accommodate Training Adjustments? We balance your schedule constraints with progressing training at an appropriate pace, taking into consideration both the time off and your future goals. In other words, we’ll keep you on track without throwing you into something too hard right after your time off the bike. Can I delete Training Adjustments if my plan has already adapted around it? Yes. To do this, right-click on the Training Adjustment in your Calendar, then click on the trash icon to delete the time off. We will adapt your plan to reflect the changes. I deleted a Training Adjustment and got different workouts for those dates than were originally scheduled. What happened? We know it can help with motivation to keep things fresh! This means the workouts that are added back to your plan after you delete a Training Adjustment take into account a few things, including how your training has been going and ensuring to add a little variety to the mix. For example, if you’ve increased your Progression Levels since creating the initial Training Adjustment, TrainerRoad will take that into account when adapting your plan. I’m in the middle of a block, but when I added a planned vacation to my Calendar, the adapted workouts include a Ramp Test when I get back from vacation. Why is that? If your time off means you’ll go more than 14 consecutive days without completing a workout, you may want to re-test and see where your FTP settled. You can easily get back on track, but to do so effectively will require recalibrating your power zones after a period of time away from the bike. I just came down with a cold, and I’m worried this is going to mess up my training. What should I do? Go to Calendar and add a Training Adjustment. Choose “Illness” as the type, and select the range of dates you think you’ll be away from training. Save the it and adapt your plan when prompted. TrainerRoad will adapt your plan around the time off. If you don’t need as much time away from the bike as you thought, you can edit the Training Adjustment date range and adapt your plan again. TrainerRoad will adapt your plan around the shorter time off. You can do the same if you need more time off the bike; just click into the Training Adjustment and extend the date range as needed. Save and adapt your plan. I have to miss one workout this week. Should I add a Training Adjustment Training Adjustment, or just skip the workout and leave it on my Calendar? You can do either. If you add the Training Adjustment ahead of time, TrainerRoad will adapt your plan before you miss the workout. If you skip the workout but leave it on your Calendar, it will suggest adaptations the following day. The only difference will be when you see the plan adaptations; choose one method or another won’t affect how TrainerRoad adapts your plan.

Last updated on Dec 21, 2025

How to Use AI FTP Detection

AI FTP Detection looks at all of your training data to understand your fitness and detect your FTP. With no all-out efforts required AI FTP Detection uses all recent training data to assess your current FTP. Note: AI FTP Detection works alongside AI FTP Prediction, which forecasts the FTP you're expected to reach at your next detection. Detection sets your FTP, while Prediction shows where it's heading. This article covers Detection. How does AI FTP Detection work? Our system looks at your training data and the unique details of your recent and past cycling data to detect your FTP without the need for maximal efforts or specific workouts. AI FTP Detection considers all types of rides when calculating your FTP: - Indoor - Outdoor - Structured - Unstructured How to Use AI FTP Detection You can use AI FTP Detection in the latest version of the TrainerRoad mobile and desktop apps, as well as from TrainerRoad.com. AI FTP Detection will be automatically available when a new FTP has been detected, every 28 days. When a new FTP is available you will be prompted with the new FTP Detection. You can choose to either accept or decline your detection when you the new FTP appears. If you decline the FTP Detection you can view and accept the detection at any time from the Career page. You can also see when your next AI FTP Detection will be available below your FTP Prediction on your TrainerRoad Career page: Screenshot 2026-01-21 at 3.37.06 PM.png Changes in Athlete Levels If you accept an increased FTP, your Athlete Levels will adjust downwards in response, giving you room to improve at your new FTP. Your Athlete Levels won’t increase if your FTP stays the same or decreases or if you decide to keep your current FTP instead of accepting a new one. More on this in Why did my Athlete Levels Adjust after an FTP change? What AI FTP Detection Needs to Detect Your FTP All you need to use AI FTP Detection is ride data! Syncing other platforms with TrainerRoad when you get started will allow FTP Detection to provide you with an initial estimate of your FTP. From there TrainerRoad AI will use all of your imported and completed training to detect your FTP. FAQ Will AI FTP Detection consider unstructured outside rides as well? Yes. AI FTP Detection takes into account all rides with power data, whether they’re indoors or outside, structured or unstructured. This can include group rides, races, and even rides on other indoor training apps synced to TrainerRoad. Do I need to use a heart rate monitor to get an accurate FTP Detection? Nope! All you need is training data from a power meter or VirtualPower. With that said, while it is not necessary, more data is always preferred. We recommend using a heart rate monitor if you have one. How will FTP Detection handle any differences between my two power meters? Because AI FTP Detection analyzes all of your recent training data and goes beyond individual capacitive efforts, athletes with multiple power meters should be able to continue using their different devices without issues. That said, we’re always looking to improve the feature and we welcome additional feedback from athletes in this situation. Does trainer mode affect the accuracy of your AI Detected FTP? No. Trainer mode won't affect the accuracy of your AI Detected FTP Can I revert to a previous FTP after accepting the AI-detected FTP? Yes. You can access your FTP History from the website and delete the AI Detected FTP entry. You can do that under FTP history in your profile settings: FTP History My AI FTP Detected FTP doesn't seem right. Where should I provide feedback? If your AI FTP Detection doesn't seem right, please contact [email protected]. How is AI FTP Detection different than a typical FTP test? All FTP tests have their pros and their cons. Regardless of the testing protocol, it is extremely difficult to reliably control all factors that can influence the resulting training benchmark, like weather, sleep, stress, equipment, and more. AI FTP Detection is unique in that it delivers a custom-calibrated training benchmark based on a more comprehensive data set and not just one all out effort. Does TrainerRoad recommend I use AI FTP Detection or do an FTP test? AI FTP Detection delivers the training benchmarks you need to progress your fitness and allows you to complete a productive workout in place of testing. Because AI FTP Detection gives you productive training stress without the unnecessary psychological and physical stress of an FTP test, we recommend using AI FTP Detection. Will AI FTP Detection detect my FTP if I’ve never used TrainerRoad? AI FTP Detection requires imported training data or 10 completed indoor TrainerRoad workouts to begin detecting your FTP. Once you reach this minimum you will have access to AI FTP Detection. How can AI FTP Detection be accurate if I'm coming back from an offseason or more than one week off the bike? AI FTP Detection was trained on an enormous data set and can predict decreases in FTP even after long (weeks to months) training interruptions. If you have any concerns about your detected FTP following time off though don't hesitate to reach out to [email protected] If I don’t feel like the AI FTP Detection was accurate, will TrainerRoad AI adjust accordingly anyways once I start doing workouts? Yes! TrainerRoad AI will suggest appropriate workouts based on your performance in subsequent workouts. If you’re over-performing after accepting your detected FTP, TrainerRoad AI will advance the progression of your training. If you’re struggling with the new FTP, it will suggest rest or alternative training. All of this will feed into the AI FTP Detection model to improve future suggested FTP values for you.

Last updated on Jul 16, 2026

Why did my Athlete Levels Adjust after an FTP change?

Changes in FTP may result in changes to your Athlete Levels. This helps ensure that you are still on track for your goals and events and getting the right workout every time. Your FTP is a deciding factor in how difficult your workouts are. If your FTP increases, the scheduled workout get harder. If your FTP decreases, the difficulty of your workouts may lower. My FTP went up, but my Athlete Levels reduced - why? When your FTP increases, the workouts you were completing at your prior FTP may be too challenging at your increased FTP. By adjusting the Athlete Levels, we can offset the FTP increase and serve you the right workouts for your current capabilities. This keeps your training on track and ramps up the difficulty of your workouts at a sustainable rate. My FTP went down, but my Athlete Levels stayed the same - why? Because the power targets will be reduced when your FTP decreases, an FTP decrease will result in easier workouts in and of itself. Because of this, your levels will not be reduced unless you continue to struggle with workouts at your new FTP. If you encounter any potential issues or have any questions, don't hesitate to reach out to our Support Team at [email protected]. My Athlete Levels reset to 1s - is TrainerRoad AI adjusting my Athlete Levels correctly? This is most likely due to an FTP increase. Because your Athlete Levels drop when this happens, this can sometimes result in all of them being reset to 1.

Last updated on Jan 21, 2026