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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.

TrainerRoad AI • Last updated on Jul 16, 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]

TrainerRoad AI • Last updated on Jul 16, 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.

TrainerRoad AI • Last updated on Jan 21, 2026

Ramp Test FAQs

The Ramp Test is our preferred method for getting an effective estimate of Functional Threshold Power: a measure of cycling performance and the metric used to guide all TrainerRoad workouts. To learn more about FTP testing and the Ramp Test, click here. Ramp Test - Frequently Asked Questions How does TrainerRoad calculate my FTP from the Ramp Test? We take 75% of your best one-minute power. If you are above target for the final minute, the app will reduce your result by a small amount. It’s important to follow the target power closely as you progress through your test. How hard should I go during the ramp test? For the most accurate results, give the ramp test everything you've got. At the end of the testing section, you should have nothing left in the tank. I didn’t immediately stop pedaling immediately after I failed the test. Does this affect my FTP calculation? Nope! Your FTP is based on your best one-minute power, not your last one-minute power. So, soft-pedaling or grinding gears after finishing the ramped section will not affect your FTP score in any way. What if I think my score is too high? If you score slightly higher than you expect, we recommend you still keep the Ramp Test result and see how training goes. You might surprise yourself with how much you're able to handle. Our workouts are designed to be pretty challenging, but doable. If you are able to successfully complete the first several workouts using your Ramp Test FTP, you'll know that you're using the correct FTP. That said, if you find that you are unable to complete many of your prescribed workouts, you can go ahead and decrease your FTP in 2-5% increments as needed. What if I think my score is too low? If you score slightly lower than you expect we recommend you still take the Ramp Test result and see how training goes. In particular, pay attention to how you're able to handle threshold work or any VO2 max efforts. If you feel that typically very hard workouts are just too easy, you can always manually adjust your FTP on your Account page. We recommend adjusting in 2-5% increments as needed. If you think your FTP result is much lower than it should be we recommend to check the following: - Did you REALLY dig deep and go hard? - Do you have excessive fatigue going into the test? - Did you have a major power dropout during your Ramp Test? - Were you able to achieve a level of performance similar to recent PRs? - Did you follow the target power closely? - Remember, the app will reduce your result by a small amount if you are above target for the final minute I’m a steady-state athlete (TT or triathlon). Should I do the Ramp Test or is the 20-minute test a better assessment for me? We recommend the Ramp test. Even though the intensity of the effort required during the final steps of a Ramp Test is well above the intensity required during a longer, lower-intensity effort, the information gleaned from the ramp protocol is more accurate than an FTP estimate based on a poorly paced 8- or 20-minute test. With a sufficient level of commitment and freshness, this format leaves little room for error in cyclists of all disciplines. I went into the test fatigued and got a low score. I thought the new test is less dependent on fatigue? While the new test may take less time and may exact a smaller physiological toll on the athlete, it is not any easier. You need to be reasonably recovered and prepared for any assessment workout in order to obtain usable results. Can/should I do the Ramp Test more often than the 8/20 minute tests? We still recommend assessing every 4-6 weeks. If you’ve taken more than 3-4 weeks off from training, resume training following an FTP assessment. Do you still have the old 8 and 20-minute tests? Yes! The 8 minute and 20-minute tests aren’t going anywhere, and you can still use them if you prefer them. Can I increase the warmup? We don't recommend increasing the warmup, but it can be done if necessary. Due to the very low-intensity nature of the warmup and the fact that it’s scaled to your previous or predicted FTP, this assessment incorporates a sufficient warm-up period that will adequately prepare riders for the higher-intensity steps that will close the ramp assessment. If, however, you’d prefer to add a few extra minutes of warmup time prior to beginning the Ramp Test, do so every time you perform a Ramp Test in order to keep the results and protocol consistent. Should I do this test in ERG mode? If you have a smart trainer we recommend that you do the test in ERG mode (default). A smart trainer is not required and those doing the test in ERG mode do not have an advantage over individuals on a traditional trainer. What is a good ride to do after the Ramp test to keep my TSS® in line with the 8/20 minute tests? It’s not required to do a workout after the Ramp Test. But for riders who want to get a little work in, we recommend actively recovering for 10-15 minutes followed by one of these workouts: - Carter - Birch - West Vidette - Pettit - Homers Nose - Bald Knob Why can't I find the Ramp Test in the app? Make sure that your app is up to date. The Ramp Test is not available on some older versions of the TrainerRoad. If it's still not showing up, check to see if there are filters enabled that might be hiding the app from your workouts list. Note: The Ramp Test is not available in our Legacy app. Legacy users will need to continue using the 8- and 20-minute FTP tests. If you have any questions about this, please contact our support team at [email protected].

General Usage FAQs • Last updated on Aug 13, 2026

Training in ROUVY with TrainerRoad: FAQs

Workout Availability and Access What workouts will appear in ROUVY? If you are following a plan, your indoor TrainerRoad workouts scheduled for today will automatically appear in ROUVY. Workouts will not be sent to ROUVY on your plan’s scheduled rest days. If you aren't following a plan, a recommended workout of the day will automatically appear in ROUVY when you open up the app. Where do I find my workouts in ROUVY? Today’s workout appears near the top of the ROUVY app “Home” screen, as well as prominently near the top of the “Workouts” page.  What if my workout doesn't appear in ROUVY? First, check that it is scheduled for today, as workouts scheduled on future days aren’t synced until the day they are scheduled. Any changes in TrainerRoad may take a few minutes to appear in ROUVY. What happens to removed calendar workouts? Workouts removed from your TrainerRoad calendar will also disappear from ROUVY. This might not always happen immediately. Will planned runs sync over to ROUVY?  No, only planned indoor cycling workouts will sync to ROUVY.  FTP and Power Settings Will my TrainerRoad FTP sync to ROUVY? No. While workout targets are based on your TrainerRoad FTP, you'll need to manually update your FTP in ROUVY to match. This only affects the color-coding of workout blocks in ROUVY, not their actual power targets. Will my ROUVY ride count for AI FTP Detection? Yes, TrainerRoad workouts completed in ROUVY count toward AI FTP Detection. Does the sync affect my Progression Levels? Yes, workouts completed in ROUVY will update your TrainerRoad Progression Levels just like regular TrainerRoad workouts. Training in ROUVY Can I still do ERG mode workouts in ROUVY? Yes, though ERG behavior may feel slightly different than in TrainerRoad. Does drafting affect ERG mode workouts? Drafting other riders in ROUVY should have no impact on your ERG workouts. Can I use ERG mode with route resistance? No, ROUVY’s structured workout mode disables terrain resistance. Toggling ERG off in ROUVY during a workout switches to a steady resistance mode that is not impacted by terrain. Can I extend workout segments in ROUVY? No. You can’t extend your warmup and cool down in ROUVY like you do in TrainerRoad. When your structured workout ends, your workout does, too. If you’d like to ride more we recommend starting a new ROUVY activity immediately after your workout. Can I adjust the warmup/cooldown intensity? Yes! ROUVY limits intensity adjustments to 150% of the original target power, though. For higher intensities, you can exit ERG mode and shift into harder gears. What if I want to continue riding after my workout? You can’t keep riding in the same ROUVY activity after completing the structured portion. If you’d like to ride more we recommend starting a new ROUVY activity immediately after your workout. What if I complete my chosen route in ROUVY before finishing my TrainerRoad workout? If you ride to the finish of your selected route before your workout is complete, you'll automatically restart the route. Your workout will not be cut short. Post-Workout and Syncing When will my ROUVY ride appear in TrainerRoad? Rides typically sync within a few minutes. You may need to refresh the TrainerRoad app to see the completed workout. How do surveys work with ROUVY? You'll receive a survey prompt in ROUVY right after completing your workout. You can also complete the survey through the TrainerRoad app. What if I toggle RPE surveys off in ROUVY? If you click "Don't show this again" on the ROUVY postworkout RPE survey screen, you'll no longer receive the survey after your workout in ROUVY. We don't recommend doing this, because your RPE response is very important for TrainerRoad AI to optimize your training. If you do toggle them off, they can be reenabled later from the "General" section of the ROUVY app settings menu. You can also always update your survey response later by clicking the completed workout within TrainerRoad. What appears in Strava after a ROUVY workout? The activity will appear as "ROUVY - [TR Workout title]". You can edit this title in Strava without affecting the TrainerRoad sync. Will my workout visualization look different in TrainerRoad? Yes, completed ROUVY workouts show the map and elevation data rather than TrainerRoad's traditional workout profile. How do I see my workout details in TrainerRoad after completing it in ROUVY? From the calendar, click the workout name in the TrainerRoad Workout box to view the original workout description and details. What appears in my TrainerRoad calendar? Occasionally, for a few moments after completing your workout, you may see both the ROUVY activity and planned TrainerRoad workout. These will merge automatically. How do I know if a workout synced successfully? For planned workouts, the ROUVY icon will appear in the workout’s footer on your TrainerRoad calendar once it’s successfully been pushed on the day it is scheduled. The completed workout will appear in your TrainerRoad calendar with "ROUVY" noted as the source.  Additional Features Will workout instructions appear in ROUVY? Yes, for workouts that include instructions in TrainerRoad. You can check if a workout has instructions on its detail page or disable them entirely through TrainerRoad app settings. Do I need both apps open during workouts? No, you only need ROUVY running to complete your workout. TrainerRoad doesn't need to be open. Do I need to download TrainerRoad to complete workouts in ROUVY? Nope. You don’t need the TrainerRoad app to complete workouts in ROUVY. If you want to make adjustments to your TrainerRoad training plan, build a new plan, or adjust your TrainerRoad settings you can do all of these things from the website. Will outside workouts sync to ROUVY? No, only indoor versions of workouts will sync to ROUVY.  Will group rides and other calendar items sync to ROUVY? No, only structured TrainerRoad workouts will appear in ROUVY.

General Usage • Last updated on Sep 28, 2026

Training in Zwift with TrainerRoad: FAQ

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

Activity Sync • Last updated on Jun 04, 2026

Syncing ROUVY with TrainerRoad

You can complete scheduled or recommended TrainerRoad cycling workouts in ROUVY when you connect your ROUVY account to your TrainerRoad account. Here’s how to get the sync between the two platforms set up: How to Connect ROUVY and TrainerRoad You'll establish a connection between the two platforms through the TrainerRoad website: Step One: Navigate to Training Platforms from the Profile navigation menu on the TrainerRoad website here: Account > Connections > Training Platforms  Step Two: Select Connect under ROUVY Step Three: Read and Agree to the connection terms Step Four: If you’re already logged in to ROUVY, this will bring you to the ROUVY authorization page. Click “Authorize” to confirm the connection. (If you’re not already logged into ROUVY, you’ll be prompted to do so first). After clicking “Authorize” you’ll be brought back to the Training Platforms section in the TrainerRoad settings menu. You have now successfully synced ROUVY and TrainerRoad! To confirm that the connection has been made successfully, a green border and an option to disconnect will now appear in the ROUVY option on the page. Check out this article for instructions on completing your TrainerRoad workouts within ROUVY. What Syncs Between the Two Platforms?  Upcoming TrainerRoad Workouts: Today's planned TrainerRoad cycling workout will be pushed to ROUVY.  Note: Ramp Tests and FTP tests will not sync to ROUVY! All other indoor workouts scheduled today will be sent over to ROUVY on the day that they are scheduled. Completed ROUVY Activities: Workouts completed in ROUVY will be pulled back into TrainerRoad.  When are Workouts Synced Between Platforms?  TrainerRoad Workouts: TrainerRoad Workouts scheduled for today will be pulled into ROUVY almost as soon as they are scheduled. Once a workout has been synced to ROUVY, you’ll notice the ROUVY icon appear in its footer on your TrainerRoad calendar.  Workouts sent to ROUVY will appear prominently on the day they are scheduled on the ROUVY home screen.   They’ll also appear as the first item in the ROUVY “Workouts” tab: Completed ROUVY Activities: Workouts completed in ROUVY after establishing a connection between ROUVY and TrainerRoad will be synced to TrainerRoad shortly after ending the workout. This sync may take a few minutes. Historical training data in ROUVY won't be pulled into TrainerRoad.  How to Disconnect ROUVY and TrainerRoad Step One: Navigate to Training Platforms from the Profile navigation menu on the TrainerRoad website here: Account > Connections > Training Platforms Step Two: Select Disconnect below ROUVY and then Disconnect to confirm the change. You have successfully disconnected ROUVY and TrainerRoad! You can re-enable the connection at any time by following the steps above.  Frequently Asked Questions For more information and answers to Frequently Asked Questions about ROUVY and TrainerRoad check out our FAQ article here: Training in ROUVY with TrainerRoad: FAQs.

General Usage • Last updated on Sep 28, 2026

Outside Workouts

Outside Workouts allow you to substitute an outside equivalent for your regularly scheduled TrainerRoad workouts. Why Outside Workouts? The key to getting faster is structured training. Since most people don't want to spend all of their time riding indoors, outside workouts ensure users have the same access to structured workouts when they head outside. Since each outside workout is tied to a set of similar TrainerRoad workouts, you can ensure your training will stay on track if you are following a training plan. Choosing an Outside Workout Alternative When scheduling a workout, TrainerRoad workouts with outdoor alternatives will have the option to do "Outside" listed. Note: Workouts are "ready to be pulled for Wahoo/Garmin/Hammerhead" within 3 days of the current day. Screenshot_2022-11-30_at_16.04.15.png Switching to an Outside Workout will reveal a text-based description and goals for the workout. Power-based descriptions will include actual power targets based on your FTP. TrainerRoad_Outside_Workout_1.png RPE-based descriptions are built for users without a power meter. Screenshot_2022-11-30_at_16.07.41.png You can switch back to the originally scheduled TrainerRoad workout after swapping to an Outside Workout. Screenshot_2022-11-30_at_16.10.02.png Workouts within 3 days of the current day show as "Pushed for Wahoo/Garmin/Hammerhead" Screenshot_2022-11-30_at_16.12.57.png Workouts scheduled more than 3 days in advance will be “Scheduled for Wahoo/Garmin/Hammerhead”, but won’t be available to pull yet. Screenshot_2022-11-30_at_16.11.42.png Completing an Outside Workout There are two ways to complete an outside workout; file upload and manual completion. File Upload Outside workout files uploaded to TrainerRoad will automatically pair with your planned outside workout. Files can be uploaded automatically using Activity Sync, or manually uploaded from the "Import Activity" button on the Activity List in the Career section: Manual Completion Not everyone has a way to record their Outside Workouts. These users can manually complete outside workouts. You will be given the option to input actual stats (Duration, Intensity) for the workout. Adding a Training Plan with Outside Workouts When adding a training plan, you can specify workout days you'd like to have an outside workout scheduled (if available). When prompted to select the days you want to train, select "Outside" for days you'd like to receive outside workouts. Note: "Outside" will show as an option if any workouts on that day have outside equivalents in the plan. Screenshot_2022-11-30_at_16.45.01.png If a training day has no Outside Workouts tied with it, you won't be given the option to do "Outside". Pushing Outside Workouts to a Garmin Head Unit If you have a power meter, Outside Workouts can be sent directly to your Garmin head unit. This allows you to follow a workout directly without writing down the workout instructions. For more information on how to push a workout to your Garmin, click here. Pushing Outside Workouts to a Wahoo ELEMNT If you have a power meter, outside workouts can be sent directly to your Wahoo ELEMNT. For more information on how to push a workout to your Wahoo, click here. Pushing Outside Workouts to a Hammerhead Head Unit If you have a power meter, outside workouts can be sent directly to your Hammerhead head unit. For more information on how to push a workout to your Hammerhead, click here. Pushing Outside Workouts to an Apple Watch If you have a power meter, outside workouts can be sent directly to your Apple Watch and then mirrored to your iPhone screen if wanted. For more information on how to push a workout to your Apple Watch, click here. FAQ's Why do some outside workouts have a different name than my scheduled TrainerRoad workouts? Not all TrainerRoad workouts are easily completed outside. To address this, we created many new "outside approved" workouts designed to give the same training benefit as their inside counterpart. The other example of this is with Endurance workouts. Since many of these follow a more generic structure, these are grouped together so that one outside workout would be prescribed for a group of inside workouts. Why are some outside workout equivalents longer than my scheduled TrainerRoad workouts? Riding outside is less efficient. Things like terrain, stoplights, and weather have to be taken into account when heading out to ride. Riding inside controls all of these external factors, and therefore allows the workouts to be incredibly precise. To account for these external factors, many TrainerRoad outside workout equivalents will be between 15 and 60 minutes longer (depending on TR workout length) to ensure you are getting the same training benefit while riding outside. Is there a library of Outside Workouts I can view? Not yet. We have plans to continue building more Outside Workouts but need to restructure parts of the website for outside workouts to be clearly understandable at a glance. Can I export an outside workout to another head unit? We have an API available for other manufacturers to be able to pull Outside Workouts from TrainerRoad. Wahoo and Hammerhead are the only manufacturers that have set this up to this point.

Outside Workouts • Last updated on Mar 27, 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.

TrainerRoad AI • Last updated on Jul 23, 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

Plan Builder • Last updated on Aug 20, 2026