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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

Wahoo KICKR Snap

The Wahoo KICKR Snap is a smart trainer that connects to TrainerRoad via either ANT+ or Bluetooth Smart. TrainerRoad can automatically control the KICKR Snap's resistance in accordance with the workout's profile. This is a wheel-on trainer that uses its heavy flywheel to deliver smooth power. First thing’s first! Make sure you’ve downloaded the TrainerRoad app here. Screen_Shot_2019-02-16_at_18.12.25.png Device Compatibility | | Connections | | Modes | | Calibration | | Cadence 1 | | --- | --- | --- | --- | --- | --- | --- | --- | | | Ant+ | Bluetooth | ERG | Resistance | Ant+ | Bluetooth | | | iOS | ✔ 2 | ✔ | ✔ | ✔ | ✔ | ✔ | N/A 4 | | Android | ✔ 2 | ✔ | ✔ | ✔ | ✔ | ✔ | N/A 4 | | Windows | ✔ 2 | ✔ 3 | ✔ | ✔ | ✔ | ✔ | N/A 4 | | Mac | ✔ 2 | ✔ | ✔ | ✔ | ✔ | ✔ | N/A 4 | Show footnotes [1] Cadence transmitted by a smart trainer is an estimation of your cadence. This may not always be 100% accurate given potential changes in ride data throughout pedal stroke especially during periods of inconsistent cadence. For best results, the use of a dedicated cadence sensor is suggested, but not required. [2] ANT+ USB or key may be required to connect to ANT+ devices. [3] In order to use Bluetooth on Windows devices, a Bluetooth dongle is required. See more information here. [4] Cadence is not a feature that the KICKR Snap supports. In order to have cadence with TrainerRoad using this trainer, you will need a dedicated cadence device. How to Use Your KICKR Snap - Choosing Your Connection - Connect via ANT+. - Connect via Bluetooth. - Click here to learn how to pair your devices and adjust device settings. - Choosing Your Trainer's Mode - Erg Mode (default) - Resistance Mode - Setup - Calibration - Perform a Spindown calibration before each ride to ensure that your power is always as consistent as possible. - Trainer Pressure - Rolling resistance (with regards to TrainerRoad) is defined as the amount of pressure on your tire from the trainer's roller. This is an important variable to keep consistent between rides to keep your training as consistent as possible. Keep track of how many turns you tighten your trainer onto your wheel and repeat the same steps each time you remove/install your bike. - Tire Pressure - Tire pressure can also affect rolling resistance. Make sure you pump your tires up to the same amount of pressure for each workout. - PowerMatch - Using a power meter along with your KICKR Snap? Here's how to use PowerMatch. KICKR Snap Troubleshooting Device Dropouts - Dropouts can be seen while riding as an absence of data. You may be experiencing device dropouts if your data values drop to zero, or to a null '--' value. - Why this happens: The most common culprit of dropouts are typically low batteries which cause a weak signal, and interference from other nearby devices. - The solution: Click the following link to learn how to avoid device dropouts. ANT+ USB not recognized - Click here to learn more about ANT+ Troubleshooting. Bluetooth not connecting properly - Click here to learn more about Bluetooth Smart 4.0 Troubleshooting. Issues pairing your device - When trying to pair your device if you're unable to see, or pair your device properly, there may be a connection issue. This could be caused by a faulty connection with the device or another application may be using your Bluetooth or ANT+ connection. - The solution: Click on the following link to learn more about device pairing troubleshooting. Wattage Floor - It takes a minimum amount of watts to simply turn the pedals on a bike. This minimum wattage requirement can increase even more in higher gears. For more information on wattage floor and what it can look like, click here. - The solution: Change into an easier gear. This will allow your trainer to spin slower thus allowing it to reach lower power values. Inaccurate Speed - Speed readings when riding indoors on a smart trainer are inherently unreliable. The "speeds" riders achieve indoors are often not representative of speeds they'd be going outdoors at equivalent power levels. Simply put, indoor speed readings can be misleading and don't add any value to the workout so TrainerRoad does not display them during your ride. To learn more about speed readings on a smart trainer, click here. Floating Power / Power Not Following Prescribed Power - Dropouts can cause your power values to get "stuck" in place and follow a constant power rather than changing with the workout profile. - The solution: Avoiding dropouts will help reduce the possibility of this happening. - Wattage floor/ceiling - If you find that your power is floating above your prescribed power, typically during a recovery interval, you may be experiencing wattage floor. - The solution: Change into an easier gear. This will allow your trainer to spin slower thus allowing it to reach lower power values. To learn more about what a wattage floor is, click here. - Power smoothing set to too high of a value can give the illusion that your power is not following the target power when in reality, it is. Power smoothing takes a running average of your incoming power over the span of time that you have selected in your settings, 1-30 seconds. Your average power over that time span is then shown on your workout player. - Common cases - You would notice this at the onset of an interval. When the interval starts, you may notice that your power is lagging behind quite a bit and then eventually rises to meet the prescribed wattage. This is due to the running average that's being calculated. - The solution - To fix this, you may need to lower your power smoothing value in your settings. If power smoothing is desired, we recommend adjusting your settings to around 4-7 seconds for most workouts. This should allow you to visually smooth your power while still allowing it to your power to catch up quickly when entering intervals. - NOTE: PowerSmoothing only visually adjusts your power during your workout. Only raw data is stored during your ride. Due to this, you may notice a difference between post, and during, workout graphs. - ERG Mode Not Set: If your trainer is set to resistance mode (or slope/standard mode with some trainers) your power will not be automatically adjusted to match the target power. In this case, your power may be graphed similarly to that of a power meter and float around without following any workout profile. Resistance Lock-up During Ride - When pedaling at a low cadence, or if your change cadence during a change in prescribed power, it's possible that your KICKR Snap can dramatically increase the resistance and prevent you from pedaling as the resistance continues to climb. - The solution: Begin backpedaling for around 5-10 seconds as the resistance unit loosens its grip. Then carry on pedaling. Tire Slippage - If you find that your tire slips when pedaling, you may need to increase the tension between your tire and the trainer. - Solution: Tighten the trainer contact knob in 45-degree increments until the slippage stops. Also, make certain that your tire is inflated to the proper pressure as this will help the contact pressure between the two surfaces. KICKR Snap Best Practices Calibration - For the most accurate and consistent power readings, make sure to perform a spindown calibration before each ride. - If time allows, the optimal solution would be to perform a spindown calibration after spinning for around 5-10 minutes to warm up internal components and tire to trainer contact. Update Firmware - Updating your trainer's firmware to the latest release is very important. Many of these updates contain fixes that the manufacturer has been working on. Updating your firmware whenever the latest release is available will make sure that your device is always up-to-date with the most recent features and improvements. - To update your KICKR Snap's firmware using an Android device, follow the directions found here. - To update your KICKR Snap's firmware using an iOS device, follow the directions found here Gearing - When using ERG mode, follow the gearing suggestions found in our smart trainer modes explained article for best results. - If using resistance, or standard/slope mode, you will need to make sure to shift your gears just as you would when riding outdoors. Doing so will allow you to reach your prescribed target power during your workout. Tire Pressure - To ensure that you're experiencing the most consistent training with a wheel-on trainer, make sure to check the following: - Calibrate before each ride - Ensure that your tire is inflated to the same pressure before each ride. Trainer Contact Pressure - To ensure that you're experiencing the most consistent training with a wheel-on trainer, you should make sure that your trainer contact pressure is the same each time that you install your bike on the trainer. When tightening the roller onto your wheel, once the trainer touches the wheel, turn the knob 2-3 full rotations. Remember how much you tighten this tension before each workout and follow the same steps each time you place your bike back on the trainer.

Setting Up Equipment and Connecting Devices • Last updated on Aug 13, 2026

How to Pair Your Devices

Here are the steps to make sure you can pair your devices to TrainerRoad: 1. Open the TrainerRoad app 2. Navigate to the "Devices" tab 3. Pedal for a few moments to wake up your devices. 4. Make sure that either Bluetooth or ANT+ is "On" 5. Once your device is visible and ready to pair, it will appear in the device list. 6. Click on the device and wait until it is highlighted green. (A green line will blink above the device tile while pairing and will become a solid green border once the device is paired.) Screen_Shot_2021-10-14_at_10.56.07_AM.png Screen_Shot_2021-10-14_at_10.56.20_AM.png Jump to the following sections below for quick tips on pairing your specific setup: - Smart Trainer - Smart Trainer + Power Meter (PowerMatch) - Mechanical Trainer + Speed Sensor (VirtualPower) - Mechanical Trainer + Power Meter How to Pair Devices on Desktop (Mac and Windows) pair_KICKRelectron.gif How to Pair Devices on Mobile (iOS and Android) pair_KICKR.gif Pairing a Smart Trainer - Ensure the trainer is plugged in and "awake" - Select the corresponding device tile on the "Devices" screen - Once your trainer is paired, a "Best Practices" screen will appear. Take note of the information shown on this screen (calibration details, firmware information, and general best practices with ERG mode). - After initially pairing your trainer, the device will automatically pair to TrainerRoad without displaying the "Best Practices" screen (but it can still be accessed in the future by selecting the trainer tile — see below for more information on accessing Device Details). - The default setting for a smart trainer is ERG mode (electronic resistance control) where TrainerRoad controls the resistance of your trainer to make sure you're hitting the power targets. - Make sure to use the TrainerRoad recommended gearing (smallest cog in the front chainring and a middle cog in the cassette) - Focus on maintaining as consistent of a cadence as possible to ensure you have the best experience. Note: if you have Bluetooth and ANT+ enabled and see two tiles corresponding to your trainer, pair to the Bluetooth version only. Pairing a Smart Trainer + Power Meter (PowerMatch) - Ensure the trainer is plugged in and "awake" - Make sure the power meter has batteries installed, and the device is awake - Select the corresponding device tiles on the "Devices" screen - Once your trainer is paired, a "Best Practices" screen will appear. Take note of the information shown on this screen (calibration details, firmware information, and general best practices with ERG mode). - Similarly, once the power meter is paired, a "Best Practices" screen will appear. Take note of the information shown on this screen (calibration details, firmware information, and tips on pedaling technique). - After initially pairing your trainer, the devices will automatically pair to TrainerRoad without displaying the "Best Practices" screens (but they can still be accessed in the future by selecting the corresponding tile — see below for more information on accessing Device Details). - The default setting for a smart trainer is ERG mode (electronic resistance control) where TrainerRoad controls the resistance of your trainer to make sure you're hitting the power targets. - There is an additional default setting when training with a smart trainer and power meter "PowerMatch." PowerMatch uses the readings from the power meter to control the resistance of your smart trainer to account for any power difference between the trainer and the power meter. Note: if you have Bluetooth and ANT+ enabled and see two tiles corresponding to your trainer, pair to the Bluetooth version only. Pairing a Non-Smart Trainer + Speed Sensor (VirtualPower) - With non-smart trainers and a speed sensor, you'll need to use a feature known as VirtualPower. VirtualPower is a power calculation that’s based on your speed readings and the unique make and model of the trainer you’re using. - To pair your speed sensor, confirm the device has batteries installed and that it's properly placed on your bike. - Wake the sensor by spinning the cranks, and select the corresponding device tile in the "Devices" screen. - If your speed sensor uses a magnet to trigger a rotation, verify the magnet is positioned to pass by the sensor arm properly. Pairing a Non-Smart Trainer + Power Meter - Make sure the power meter has batteries installed - Wake the device by spinning the cranks. - Select the corresponding device tiles in the "Devices" screen. Adjusting Device Settings From the Device Settings, you can adjust your devices' names, access mode settings, and perform calibrations. Note: Smart trainers are set to ERG Mode by default. If you have a power meter and a smart trainer, PowerMatch is enabled by default. settings_KICKRelectron.gif settings_KICKR.gif

Setting Up Equipment and Connecting Devices • Last updated on Aug 13, 2026

Smart Trainer Modes Explained

A "smart" ("electronic") bike trainer has electronic features that allow riders to choose how they would like to work out: with resistance that's controlled automatically, or resistance controlled manually a la a mechanical trainer. This can be accomplished using two modes. The terminology for each mode differs between manufacturers, but the functionality of each mode is the same. Let's dive in... Note: TrainerRoad will display the modes that are supported by your trainer when you pair your trainer. ERG Mode (Resistance Control Mode) This is the most commonly used mode. TrainerRoad can automatically control the trainer's resistance in accordance with the workout's profile while in ERG mode. There's no need to shift in this mode as the resistance will change automatically, and we recommend keeping a steady and easy-to-hold cadence throughout the entire ride (unless workout instructions tell you otherwise or you need to "ramp up" your pedaling for a tough interval). Tips when using ERG mode: Gearing can affect the nature of your workout. Follow these gearing tips when completing a workout in ERG mode: Set your gearing - In order to maintain smooth, even power across all of your power zones, you should maintain a mid-ring gearing in the rear cassette, and either a mid (if you have three) or inner (if you have two) front chainring. Your chain should follow a straight path from rear to front. This will also help you avoid hitting a wattage floor. When in doubt, check your Trainer's manual for their recommended gearing settings or reach out to us. Mid-gear in the rear cassette IMG_0284-2.jpg Inner chainring in the front IMG_0293-2.jpg Maintain your gearing - In most cases, you should not change gears once you've set your gearing. Changing your gears may confuse your smart trainer and can result in a temporarily uneven delivery of resistance. Cadence can directly change your output power during your workout if you're changing your RPMs significantly (e.g. >10-15 RPM). When increasing your cadence, your power will attempt to rise; to counteract this, your trainer will lower the resistance. The opposite will occur when lowering your cadence; an increase in resistance will be felt. Anticipate upcoming intervals by slowly ramping your cadence before the interval begins. You should ramp to your desired cadence that you'd like to maintain during the interval. This will help you be able to manage the upcoming change in prescribed power. Maintain a steady cadence - With the exception of the previous point, it's recommended to maintain a constant cadence within a range from 80-100 rpm during your workout. This is the best practice unless otherwise stated in the workout description and/or text. For even more information on ERG mode, click here. Resistance Mode This mode mimics the functionality of a magnetic trainer with a linear power curve. This mode includes a variable resistance setting that can be electronically adjusted. Tips using Resistance Mode: Changing Gears When using resistance mode, you'll need to change gears as you typically would while riding outdoors. To reduce wear on your trainer, try to select your gearing that limits cross chain as much as possible. This will also keep you riding as quietly as possible indoors. Finding the right Resistance Percentage You may find that the "default" resistance percentage of 50% that many trainers default to is far too high to actually train at based on your gearing - it might be impossible to turn the pedals. If you plan on using Resistance modes, we highly recommend finding the right Resistance mode percentage before starting your workout. If you use the TrainerRoad desktop app, you can use the left and right arrow keys to adjust the Resistance mid-workout. Standard Mode This mode mimics the functionality of a fluid trainer with a non-linear, exponential power curve. This mode includes a variable resistance setting that can be electronically adjusted. The major advantage of the Fluid Power Curve (Standard Mode) is that one setting can cover a wider range of wattages. Since the curve ramps up, the maximum power you can generate in a giving setting is greater than the Magnetic curve (Resistance Mode), which can be seen in the graph. magnetic-resistance-turbo-trainer-power-curve-2.jpg Shown above is a power curve of magnetic and fluid trainers. Resistance Mode mimics the linear power curve of a magnetic trainer while Standard Mode mimics the non-linear curve of a fluid trainer. Our Recommendations For most training sessions, we recommend using ERG mode. In this mode, smart trainers constantly adjust resistance to match TrainerRoad's target power - no shifting or cadence adjustments necessary. ERG mode allows you to focus purely on the workout at hand. That said, there are a few special cases where using ERG mode is not recommended. 1. FTP testing intervals on an 8-minute or 20-minute FTP Test Test intervals inside of one of an 8 minute or 20 minute FTP test will need to be done in either Standard or Resistance mode. Since these intervals should be done as hard as you can, we don't want ERG mode limiting your power output. Don't worry though, TrainerRoad will automatically switch your trainer out of ERG mode during test intervals. Note: The Ramp Test used to calculate FTP can be completed in any mode, but ERG mode is recommended. 2. Sprint intervals ERG trainers perform a brief ramp up to an interval’s target power. For longer, less-intense intervals, this ramp-up is hardly noticeable. However, this ramp is more pronounced for short, high-intensity intervals. If an interval is under 30 seconds, riders may want to consider riding in Resistance mode to avoid any lag time in reaching their target watts. Changing Modes on Mobile (Android & iOS) Before starting your workout - First pair your device under the Device tab. - Once paired, tap on your trainer to bring up the device settings. - From this page, you can now change between your trainer's available modes. settings_KICKR.gif During a workout - Tap the devices button in the bottom right-hand corner of your workout screen. - This will take you to the Device Quick Actions menu. - Tap Smart Trainer to initiate a spindown calibration - Tap Power Meter to initiate a zero calibration. quicksettings_KICKR.gif Changing Modes on Desktop (Windows & Mac) Before starting your workout - First, pair your device under the Device tab. - Once paired, tap on your trainer to bring up the device settings. - From this page, you can now change between your trainer's available modes. change_mode_before.gif During a workout - From the bottom toolbar, click on the menu showing your current mode. - From the menu, select your desired mode. - Use the slider to the right to adjust modes (if applicable). - Then continue to ride! change_modes_during.gif

Smart Trainers • Last updated on Aug 20, 2026

Workout Creator

TrainerRoad's Workout Creator allows you to replicate an outdoor ride, customize an existing workout or create your own personal workouts. It's available on PC and Mac. Download the Workout Creator from the following links: - Mac Download - Windows Download Note: In order to use the Workout Creator on Windows, Adobe AIR must be installed on your computer. If you don't have it, you can download Adobe AIR here. Workout Creator Features - Creating a Custom Workout - Adding Text to a Workout - Copy/Clone Workouts - Workout Snippets Frequently Asked Questions Is the Workout Creator available for iOS and Android? Workout Creator is currently only available on our Mac and Windows desktop platforms. You'll need to use a laptop or desktop to create your custom workout. But don’t worry! After you publish your Custom Workout from the Workout Creator, it will be ready to use on any of our platforms - including iOS and Android. If I have an electronic trainer, can I designate specific intervals in a custom-created workout to switch out of ERG mode and into resistance or standard mode? No. At the moment, it is not possible to create a workout that will prompt your trainer to automatically switch modes within the workout. All custom workouts will default to the last trainer setting you used. How can I import a workout from TrainingPeaks? Sync TrainingPeaks with TrainerRoad to have your custom workouts automatically sync to TrainerRoad. Note: TrainingPeaks workouts will sync to TrainerRoad two days in advance. How can I import an outside ride that I recorded with GPS? If you have a TCX file from Strava, Garmin Connect, Ride With GPS, or other mapping services, you can use a third-party app called BestBikeSplit to convert the TCX file to an ERG file which you can then import into the Workout Creator. You can learn more about that process here. Can I build workouts using a watt range instead of % of FTP? No. The Workout Creator builds workouts using an exact percent of FTP. We use percent of FTP so every workout scales to your current fitness level. You can still see the wattage while you build. Adjust the % of FTP for an interval and the Workout Creator shows the matching watts based on your current FTP. Why won't the "e" or "d" key type in the Workout Creator? On macOS, the "e" and "d" keys can be claimed by system shortcuts, which stops them from typing in the Workout Creator. The "e" key usually opens Emoji & Symbols and the "d" key usually opens dictation. Step One: Open the Apple menu and select System Settings. Step Two: Select Keyboard, then select Keyboard Shortcuts. Step Three: Select App Shortcuts in the sidebar, then select the + button. Step Four: Set Application to WorkoutCreator. Step Five: For Menu Title, enter Emoji & Symbols exactly as written. Step Six: For Keyboard Shortcut, press Option + Command + E, then select Done. Repeat those steps for the "d" key if dictation opens instead.

Workout Creator • Last updated on Aug 17, 2026

How Does Power Smoothing Work?

Because power is an inherently sensitive measurement, it can appear that you're not maintaining target power during your workout. In reality, it's likely your average power is right on the money. To make sure athletes don't get distracted by seemingly "jumpy" power readings, we've enabled Power Smoothing. Power Smoothing applies a rolling average of 1-30 seconds to your power data in the data field of the workout player for the interval you are currently in. You can control your Power Smoothing settings from the Settings section of the apps. Note: Power Smoothing settings do not apply to the actual graph of your power. powersmoothing_hero_image.png How to Enable Power Smoothing in Mobile Step 1. Launch the TrainerRoad App Step 2. From the navigation menu, select Settings powersmoothing_RN1.jpeg Step 3. Under the Power Smoothing section of the Settings menu, drag the slider to adjust from 0-30 seconds. powersmoothing_RN2.jpeg How to Enable Power Smoothing in Desktop Step 1. Launch the TrainerRoad App Step 2. From the navigation menu, select Settings powersmoothing_electron1.png Step 3. Under the Power Smoothing section of the Settings menu, drag the slider to adjust from 0-30 seconds. powersmoothing_electron2.png How to Choose a Power Smoothing Setting The right Power Smoothing setting can depend on the type of workout you're doing. For example, a Power Smoothing setting of 10 seconds (or higher) will make more sense for longer duration intervals, while a setting of 3 seconds is a better fit for short, higher intensity intervals. It ultimately comes down to personal preference. The important thing to remember is this only affects the Power section of the data field. This won't smooth the graph of your power. Note: Power Smoothing doesn't affect the functionality of ERG mode or PowerMatch in any way.

General Usage FAQs • Last updated on Aug 13, 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

PowerMatch: Using Power Meters with Smart Trainers

PowerMatch is a feature from TrainerRoad that allows you to use a power meter to control the resistance on your smart trainer. How PowerMatch Works PowerMatch allows riders to display and record power readings from their power meter and still benefit from the automatic resistance control of their smart trainer. It lets riders get consistent power readings from their power meter both indoors and outdoors without having to give up the benefits of their smart trainer. Put simply, PowerMatch will use the power readings from your power meter to control your smart trainer. TrainerRoad will measure the power offset between your power meter and smart trainer; it will then adjust the resistance of your smart trainer based on that offset in power and the current interval target. PowerMatch will work with any smart trainer that works in ERG mode with TrainerRoad. "What is the "power offset" you're talking about?" The reality of the power-device world is that different devices will often display discrepancies in their readings. For example, an output of 200 watts on a power meter may equate to an output of 220 watts on a smart trainer. These two devices would have an offset of 20 watts at that level of output. PowerMatch effectively neutralizes this offset. Using PowerMatch with Mobile TrainerRoad's default PowerMatch setting is to use the power from the power meter to control the smart trainer's resistance. Simply pair the power meter and smart trainer, make sure PowerMatch is set to "New", and TrainerRoad will take care of the rest! Additionally, the offset between the power meter and smart trainer will be measured, and the trainer adjusted (if necessary), constantly. Note that the power meter will display as your power source in your Online Career. powermatchRN1.PNG Using PowerMatch with Desktop TrainerRoad's default PowerMatch setting is to use the power from the power meter to control the smart trainer's resistance. Simply pair the power meter and smart trainer, and TrainerRoad will take care of the rest! Additionally, the offset between the power meter and smart trainer will be measured, and the trainer adjusted (if necessary), constantly. Note that the power meter will display as your power source in your Online Career. powermatch_electron1.png If you wish to disable PowerMatch or apply a consistent offset, you may do so under the Device Settings menu, by clicking on the paired smart trainer. powermatch_electron2.png Sensitivity Setting Sensitivity is an advanced setting for our newest version of PowerMatch. It is set at 0.5 by default, which proved to be a better experience for most athletes. However, you may find that a different setting works better for your power meter / trainer combination and or personal preferences. A higher value should translate to quicker update to the trainer / power meter offset. While this may sound desirable, updating too fast can make for jumpy resistance levels. A lower sensitivity will likely result in smoother power, but the resistance adjustments from changes in power offset may take longer. How to Disable PowerMatch If you wish to disable PowerMatch, you may do so within the pairing screen of your smart trainer. Disabling PowerMatch will prompt TrainerRoad to display and record power readings from your power meter if both a power meter and smart trainer are paired at the same time. ERG mode is still available; however, the smart trainer will use its own power data to calculate resistance instead of the data from your power meter. If there is a discrepancy in power readings between the smart trainer and power meter, disabling PowerMatch can make it look like you are constantly above or below the power target. powermatchRN2.PNG Apply Consistent Offset Between Trainer/Power Meter If you know the power offset between your trainer and power meter and do not wish for TrainerRoad to continuously measure and adjust this, you can input this offset to be applied to the entire workout. You can do this within the pairing screen of your smart trainer. Note: The offset calibrates your trainer to your power meter. In other words, the manual offset adjusts your trainer to be at the same output as your power meter. For example, if your trainer reads 200 watts and your power meter reads 210 watts, you will apply a -10 watt offset. powermatchRN3.PNG Legacy PowerMatch Setting The Legacy PowerMatch setting uses our older version of PowerMatch. We've found the new version (enabled by default) improves trainer responsiveness and provides a better experience. If you preferred the earlier version, select Legacy under PowerMatch settings. Using PowerMatch with Legacy AIR App TrainerRoad's default PowerMatch setting is to use the power from the power meter to control the smart trainer's resistance. Simply pair the power meter and smart trainer, and TrainerRoad will take care of the rest! Note that the power meter will display as your power source in your Online Career. Additionally, the offset between the power meter and smart trainer will be measured and adjusted (if necessary) every ten seconds as per the default settings. If you wish to disable PowerMatch or apply a consistent offset, you may do so under your Profile tab. Disabling PowerMatch will prompt TrainerRoad to display & record power readings from the power meter if both a power meter and smart trainer are paired at the same time. According to our device paring hierarchy, the power meter will take precedence over the trainer. If you don't want to use PowerMatch, and you'd like power readings from only your smart trainer, unpair your power meter. If you know the power offset between your trainer and power meter and do not wish for TrainerRoad to continuously measure and adjust this, you can input this offset to be applied to the entire workout. Why Does My Power Appear Less Smooth with PowerMatch Applied? Those well-versed in smart trainer usage will be very familiar with the smooth nature of graphed power in ERG mode. This power appears so smooth primarily because of natural smoothing that the sizable flywheels of many smart trainers applies. Many strain-gauge power meters measure power directly from the pedal, crank arm, or crank. This method of measuring power is more sensitive than what most smart trainers use, and thus, even riders with the smoothest pedal strokes will notice "jumpier" power readings. This is nothing to worry about so long as the fluctuations are not drastic. Power Graphed with only Smart Trainer Power Graphed with PowerMatch (Smart Trainer + Power Meter) Despite these graphs appearing slightly different, both users got the same training benefit from these intervals. The top profile simply doesn't represent the actual fluctuations in power as clearly as the bottom.

Smart Trainers • Last updated on Aug 20, 2026

Elite Drivo II

The Elite Drivo II is a smart trainer that connects to TrainerRoad through ANT+ FEC or Bluetooth FTMS. TrainerRoad can automatically control the Drivo II’s resistance in accordance with the workout's profile. drivo_II.jpg How do I Set Up the Elite Drivo II with TrainerRoad? Take a look at this article for instructions on how to pair via ANT+ FEC. How Does the Elite Drivo II Work with TrainerRoad? The Elite Drivo II has a selection of two modes that can be used with TrainerRoad. Riders can toggle between ERG and Resistance mode in the desktop app by using the dropdown tool located on the bottom bar of the workout screen. While using the mobile app, the mode can be changed by going to the Devices tab and tapping on the connected trainer’s name. ERG Mode ERG is the most commonly-used mode when doing a TrainerRoad workout with a Drivo II. While in ERG mode, TR will automatically adjust the resistance on the trainer in accordance with the workout's profile in ERG mode. The rider can keep a steady cadence and leave their bike in a single gear for the duration of the workout while the Drivo II makes any necessary adjustments. ERG mode makes for very smooth watts and a great workout! Resistance Mode While in Resistance mode, the Elite Drivo II delivers a similar experience to that of an adjustable magnetic trainer with a linear power curve. This mode includes a variable resistance setting that can be electronically adjusted. Resistance mode is intended to allow the user to emulate the slope, or pitch that a rider would encounter on any given road. Resistance mode is also the default mode for certain testing intervals. How does the Elite Drivo II work with TrainerRoad during a test workout? The Ramp Test can be completed entirely in either ERG mode or Resistance mode. It is completely up to the individual rider, but most people prefer ERG mode so they can stick to focusing on pedaling! For 8- and 20- minute FTP Tests, TrainerRoad will automatically switch the Drivo II from ERG into Resistance mode during the test intervals (8 or 20 minute periods) of a test workout. TrainerRoad will control your Drivo II throughout the warm up, ensuring that you're well prepared for the test(s), but will switch modes once the test starts. Resistance mode allows you to shift gears to find the optimal cadence for your test and will help you achieve the highest wattage average possible.

Smart Trainers • Last updated on Aug 13, 2026