Home Search Results

36 results for “20 Minute vs 8 Minute FTP Test”

Found 36 results

How to Upload TrainingPeaks workouts into TrainerRoad

Sync TrainerRoad with TrainingPeaks to sync custom TrainingPeaks workouts into TrainerRoad. Custom Workouts will only sync if they are scheduled within two days of the current day. Custom workouts automatically sync to TrainerRoad four times per day. To manually pull a custom workout before the automatic sync, access the following page, and select "Pull Workouts": Activity Sync Note: We don't sync any other activity types between platforms with this integration. How to Sync your Accounts: Set up Activity Sync with TrainingPeaks from your online Account settings: Activity Sync Select "Connect", enter your TrainingPeaks credentials, then authorize permission for TrainerRoad. Screen_Shot_2020-06-08_at_1.17.59_PM.png auth.png Troubleshooting Select "Re-authorize" to ensure Activity Sync is fully enabled to sync custom workouts from TrainingPeaks. Screen_Shot_2020-06-10_at_3.13.24_PM.png How to Manually Pull Custom TrainingPeaks Workouts into TrainerRoad Custom workouts automatically sync to TrainerRoad four times per day. To manually pull a custom workout before the automatic sync, access the following page, and select "Pull Workouts": Activity Sync Screen_Shot_2020-06-10_at_3.05.57_PM.png How to Build Custom Workouts in TrainingPeaks for TrainerRoad Step 1. Access your TrainingPeaks calendar: TrainingPeaks main.png Step 2. Select a present or future day on the calendar, and add a "Bike" workout. Note: We will not import non-bike workouts at this time. bike.png Step 3. Select "Build Workout". build_wkt.png Step 4. Confirm you're building your workout based on "Duration, % Functional Threshold Power, and Target". Note: You can build workouts based on a range, but we'll create the power target based on the midpoint of the range. It's recommended to use an exact power target when building workouts. build_wkt_2.png Step 5. Click or drag blocks to build your workout. (Clicking the desired block seems to work best.) click_drag_blocks.png Step 6. Within the "Workout Details Editor", adjust the time and %FTP of each interval. adjust_time_target.png Step 7. Once your workout is fully built, select "Save and Close". Custom TrainingPeaks workouts will automatically sync to TrainerRoad four times per day. If you need to sync the workout right away, manually trigger the sync from the following page: Activity Sync Note: If you'd like to include a description of your workout, the description will sync to TrainerRoad along with the workout. We won't sync any other workout details (cadence ranges, interval titles, post-activity comments, etc.). fully_built.png scheduled.png Screen_Shot_2020-06-10_at_3.19.22_PM.png Note: "TP" icons are shown on the Calendar page of the website to differentiate custom TrainingPeaks workouts. Screen_Shot_2021-01-11_at_5.02.49_PM.png

Workout Creator • Last updated on Aug 13, 2026

AI Predicted Difficulty

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

TrainerRoad AI • Last updated on Jan 21, 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 to Analyze Ride Data

Dig into the details of your indoor ride, including power, heart rate, cadence, TSS, Intensity Factor, and more in the workouts ride analysis page. You will see a ride analysis page for both indoor and outdoor cycling workouts with full breakdown of the workout and the data from that workout. How to Find a Workouts Ride Analysis Page Step One: Log in to your account on the TrainerRoad website. Step Two: In the left sidebar, select Career and click Activity List. You can filter by activity type, filter by zone, or search for a ride by name. ride-analysis-01-activity-list.png Step Three: Click any ride from this list to open its Ride Analysis page. You can also open a completed ride directly from your Calendar by selecting the ride on the Calendar and then selecting View Details: ride-analysis-14-calendar-drawer.png Everything Included in the Workout Analysis Page The workout analysis page includes a few different sections. Here's what each section includes and how to drill into them: The Workout Graph The graph at the top of the page shows your ride from start to finish. Move your cursor along the graph to see target power, heart rate, and power for any moment in the ride. ride-analysis-03-graph-tooltip.png Within the workout graph you can click and drag across the graph to select a section of your ride. The metrics panel updates to show stats for just that selection, so you can check the numbers on a single climb, interval, or surge. ride-analysis-04-drag-selection.png With a section selected, you can also use the buttons above the graph to, zoom In to magnify the selected section, add Interval to save the selection as a custom interval and reset to clear the selection and return to the full ride view. From the workout graph at the top of the ride analysis page you can also find: 1. Legend toggles: Click the items in the legend above the graph to show or hide each data series, like heart rate or Normalized Power. 2. Key Metric Panel: The panel to the right of the graph summarizes the ride, including duration, average and max power, heart rate, TSS, Intensity Factor, and kJ. For TrainerRoad workouts, your numbers appear next to the workout's target numbers. 3. Workout FTP: The horizontal line labeled with your FTP shows how the ride's efforts compare to your threshold at the time of this workout. Intervals The Intervals tab below the graph lists every interval in the ride with its duration, Normalized Power, average power, heart rate, and cadence. TrainerRoad workouts list each interval by name. Outdoor rides list the laps recorded by your bike computer, plus any custom intervals you create. ride-analysis-06-intervals-tab.png Click any interval in the table to highlight that section of the ride on the graph. The metrics panel updates to show the stats for that interval. ride-analysis-07-interval-highlight.png How to Create Custom Intervals You can also create custom intervals for a workout using the workout graph at the top of the ride analysis page. Here is how you can create a custom interval: Step One: Click and drag across the graph to select the section you want to save. Step Two: Click Add Interval above the graph. Step Three: Give the interval a name, fine-tune the start and end times if needed, and click Save. Your custom interval now appears in the Intervals table alongside the rest of the ride's intervals. ride-analysis-05-add-interval.png Power Zones The Power Zones tab shows how much time you spent in each power zone during the ride. Click a zone in the table to highlight that power range on the graph. You can also click Add Zone to create a custom zone with your own power range, and the bottom of the table shows which power source recorded the ride. ride-analysis-08-power-zones.png Power Records The Power Records tab shows your best power for every duration within this ride, from short sprints to the full ride. For TrainerRoad workouts, the Prescribed line shows what the workout asked for, so you can see how your effort compared. Use the date range selectors to compare this ride against other time periods, and use the toggles above the chart to switch between Normalized Power, average power, and heart rate. To explore your all-time power records across every ride, see How to Analyze Power Records. Analyzing Your Outdoor Ride Data Outdoor rides have everything that indoor rides with a few additional metrics like: 1. Elevation profile: A gray elevation profile appears behind the graph. 2. Outdoor metrics: The metrics panel adds distance, elevation gain, speed, and average gradient. The tooltip also shows elevation and grade as you move along the graph. 3. Time or Distance: Use the toggle above the graph to switch the graph between time and distance. ride-analysis-11-outdoor-graph.png Rides with GPS data also include a map of your route with start and finish markers. As you move your cursor along the graph, a position marker moves along the route, so you can see exactly where on the road each effort happened. ride-analysis-12-outdoor-map.png What About Rides Without Power Data? If a ride has no power data, the power-based tabs are hidden and you'll see the Intervals tab only. You can still estimate the ride's training stress so it counts toward your training. Click Estimate TSS in the banner at the top of the page and rate the ride's intensity. For more detail, see How to Estimate Training Stress with Heart Rate Data. ride-analysis-13-estimate-tss.png More on the Ride Analysis Page - Post Workout Survey: The banner above the ride details shows your survey response, and lets you add or change one. Your responses help TrainerRoad AI adjust your training. Learn more in What are Post Workout Surveys? - AI Predicted Difficulty: For TrainerRoad workouts, this chart shows how difficult TrainerRoad AI predicted the workout would be for you. Learn more in AI Predicted Difficulty. - Workout Levels: For TrainerRoad workouts, you'll see the workout's levels and any Progression Level changes you earned. Learn more in Workout Levels. - Edit, Delete, and Download: Use the panel on the right to edit the activity's details, delete the activity, or download the ride as a .fit file. Analyzing a run instead? See How to Sync and Analyze Runs in TrainerRoad.

Performance Analytics • Last updated on Jul 29, 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

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

Not Enough Time!

So you've figured out when your goal events will be, and you discover that you don't have the 28 weeks required to complete the entire Base, Build, Specialty training plan progression. Not a problem — there are still big gains to be had. Build your custom training plan using the Plan Builder. How does Plan Builder Adjust your Training Plan? Plan Builder adjusts your training plan depending on your experience level. We break it down between Beginner, Intermediate, Advanced, and Expert. Beginner/Intermediate Beginner/Intermediate athletes benefit most from earlier components of the Base, Build, Specialty training progression. We truncate from the Specialty Phase down towards the Base Phase such that the Base Phase of training is last to be cut. Advanced Advanced athletes benefit most from Build Phase training, so we truncate from Base and Specialty Phases of training (e.g. we cut from the bookends of the Base and Specialty Phases). Expert Expert athletes benefit most from the later points in the Base, Build, Specialty training progression. We truncate from the Base Phase of training down towards the Specialty Phase such that the Specialty Phase of training is last to be cut. Breakdown You may be wondering why we trim time from the Base Phase of training for Advanced and Expert athletes. Advanced and Expert athletes are extremely familiar with their current fitness level and the rigors of high-intensity interval training. Because we assume these athletes have a high level of fitness coming into their training plan, we trim time from the Base Phase of training when they are faced with a short timeframe until their main event.

Adjusting your Training Plan • Last updated on Aug 13, 2026

Power-Based Training Acronyms

There are far too many acronyms in the sport of cycling, so here is your cheat sheet for all the important ones FTP: Functional Threshold Power - This is theoretically the maximum steady-state power you could hold for about an hour - It is a way to quantify your current level of fitness- many of your other zones will scale fairly linearly relative to your FTP - All of your rides are based on a percentage of your FTP IF: Intensity Factor® - This is a way of quantifying how intense your ride was - The scale is based on this: An IF of 1.0 would be equivalent to performing at FTP for 1 hour. Aka, your body could not possibly work any harder. - A 0.8 IF would represent a ride that averaged 80% of your Functional Threshold Power TSS: Training Stress Score® - This is the amount of stress that a workout inflicts on your body - With a large TSS, there is a greater opportunity for growth but also a greater need for proper recovery - Calculated based on a combination of IF and duration NP: Normalized Power® - This metric is similar to average power, with one minor difference - This metric "weights" different power zones differently. It gives more weight to your harder intervals and more closely represents the physiological toll - The purpose of this is to attempt to estimate the power you could have produced had you been constant throughout the ride - This allows you to more honestly compare one ride to another since the rest intervals have less of an effect on the overall average

Power 101 • Last updated on Aug 13, 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

How to Test With the Ramp Test

The purpose of an FTP test is to find your maximum sustainable power output. At TrainerRoad, we do this through the Ramp Test. The TrainerRoad Ramp Test is designed to take you until failure in order to gain an accurate FTP estimation. The test will continue until you either stop pedaling or pause the workout. It will then automatically calculate your FTP and drop you into a recovery interval. The most important advice for completing the Ramp Test is to GO UNTIL FAILURE. Each second matters during the test. Even if you only make it 10 seconds into a new step, that will still factor into your FTP calculation. It's also important to follow the target power closely as you progress through the test. Stay in the saddle the entire time and use a cadence that feels most comfortable. Check out the video below to get an in-depth look at how you should approach the Ramp test. https://www.youtube.com/watch?v=wWHgMzpvH7c For more specific Ramp Test details, click here. How It's Calculated After completing the Ramp Test, we calculate your FTP taking 75% to your highest 1-minute of power. Again, every second matters, so even if you only progress partly through your last step, it will affect the outcome. (Note: More complicated calculations may be applied when determining FTP from a Ramp Test depending on how accurately a rider followed the format of the test. This means, 75% of a rider's 1-minute power may not translate to their actual FTP calculation.) Testing on a Smart Trainer vs. Traditional Trainer When using a Smart Trainer, we do recommend using ERG Mode as it is the default for the test. That being said, a smart trainer is not required in order to complete the test. For traditional trainers, it's very important to focus on following the target profile to the best of your ability. With that, those doing the test in ERG mode do not have an advantage over individuals on a traditional trainer. When To Do an FTP Test? Generally, FTP tests are best done at the beginning of each training block (about every 4-6 weeks). This allows enough time to catch any fitness changes. Additionally, if you’ve taken an extended break from training, it’s a good idea to start with a test. Every TrainerRoad training plan automatically includes the Ramp Test for each training block If all of this seems overwhelming, you’re not alone. Many cyclists find testing cumbersome and draining. With TrainerRoad AI, you can use AI FTP Detection. This feature replaces the need to test. It uses AI to analyze your training progress, relative strengths, previous experience, and many other factors to give you an informed and data-backed FTP. More info on FTP testing tips here: FTP Testing: Tips & Strategy to Prepare for Your Next FTP Test

Assessing your Fitness Level (FTP) • Last updated on Jul 21, 2026