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How to Adjust Duration with Dynamic Endurance

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

TrainerRoad AI • Last updated on Jan 21, 2026

Calendar Export

You can now push your upcoming ride schedule to the Calendar service of your choice! Screen_Shot_2019-01-25_at_9.09.21_AM.png Calendar Services Supported - Google Calendar - iCal - Outlook Don't see your service listed? No problem! As long as your service supports subscribing to a Calendar URL you can still sync your TrainerRoad Calendar. What Activities are Sent? - Planned TrainerRoad rides - Planned outdoor rides - Planned runs - Planned swims - Planned "other" activities - Annotations - Training Plan annotations Note: Completed activity information is not sent to external calendars. Setting up Calendar Export External Calendar Integration is set up by going to https://www.trainerroad.com/profile/calendar-sync From here you will have the option to select the external calendar of your choice. Screen_Shot_2019-01-30_at_1.54.50_PM.png Selecting an external calendar and clicking "Connect Calendar" will automatically open that calendar. Note**:** iCal or Outlook must be set as your default calendar to automatically open. Also, you'll need to use an iOS or Mac device in order to set up iCal export, this can't be completed using a PC. Screen_Shot_2019-01-30_at_1.55.26_PM.png Once redirected, confirm you want to add your TrainerRoad Calendar. Screen_Shot_2019-01-29_at_10.37.01_AM.png TrainerRoad activities will show on your calendar as "all day" events. Screen_Shot_2019-01-25_at_10.35.54_AM.png Manual Setup-iCal 1. Copy Calendar URL from https://www.trainerroad.com/profile/calendar-sync 2. Open iCal 3. From the File menu, select New Calendar Subscription Screen_Shot_2019-01-28_at_9.54.10_AM.png 4. If you are presented with a list of options, select From URL 5. Paste the URL into the form field and click Subscribe Screen_Shot_2019-01-28_at_9.55.50_AM.png 6. We recommend setting your calendar to refresh every 5 minutes to receive updates as quickly as possible. Screen_Shot_2019-01-31_at_8.33.49_AM.png Note: Integration with iCal needs to be set up using an Apple device. Manual Setup-Google Calendar 1. Copy Calendar URL from https://www.trainerroad.com/profile/calendar-sync 2. Click the 3 dot icon next to Add Calendar Screen_Shot_2019-01-25_at_10.48.27_AM.png 3. Select From URL from the list Screen_Shot_2019-01-25_at_10.52.03_AM.png 4. Paste the URL into the form field and click Add Calendar Screen_Shot_2019-01-25_at_10.53.27_AM.png Manual Setup-Outlook 1. Copy Calendar URL from https://www.trainerroad.com/profile/calendar-sync 2. Open Outlook 3. From Outlook, click Add Calendar 4. Select the option From Internet OWA_cal_1.JPG 5. Paste the URL into the form field 6. Enter a name and click Save OWA_cal_2.JPG Manual Setup-iPhone Calendar 1. Copy Calendar URL from https://www.trainerroad.com/profile/calendar-sync 2. Go to Settings > Calendar > Accounts > Add Account > Other 3. Tap Add Subscribed Calendar 4. Paste the URL of the .ics file to subscribe to your TrainerRoad Calendar Note: these steps will vary depending on iOS version. Refer to this page for steps on other iOS versions. FAQs Why isn't my external calendar updating after I change my TrainerRoad Calendar? We push out updates to your TrainerRoad Calendar as soon as they are made but unfortunately cannot control when those updates are posted to an external calendar. Google Calendar, for example, mentions updates can take up to 12 hours to post, but some users have seen longer in extreme cases. Can I specify a time for my activities so they don't show as "all-day" events? We currently support this for TrainerRoad workouts but not other activities. In order to have your workouts show up at a specific time, set your workout time within the TrainerRoad app. Screen_Shot_2021-04-05_at_10.49.20_AM.png How do I remove my TrainerRoad Calendar from an external calendar? Removing your Calendar as a feed cannot be done from your TrainerRoad account. You will need to unsubscribe from TrainerRoad in your external calendar settings. How will I know if I can sync with an external calendar not listed above? When looking for support, you will need to find out if your calendar allows subscriptions via a URL. The specific format TrainerRoad Calendars are sent in is .ics. Can I push my TrainerRoad Calendar to TrainingPeaks? Unfortunately planned activities cannot be pushed to TrainingPeaks. However, you can push completed TrainerRoad rides to TrainingPeaks using Activity Sync. More information about setting up Activity Sync with TrainingPeaks can be found here. Can I pull my TrainingPeaks calendar into TrainerRoad? We can't pull your entire TrainingPeaks calendar into TrainerRoad, but we can import your custom TrainingPeaks workouts. Check out this article to learn more about importing your custom TP workouts into TR.

Calendar • Last updated on Aug 13, 2026

Sync Wahoo Devices Directly With TrainerRoad

Note: The older Wahoo connection will expire after September 1, 2026! After this date, athletes who have not updated their connection will no longer be able to send outside workouts to their Wahoo head units. To avoid any interruption, follow the steps linked in the banner on the Career page or in the pop that appears on the TrainerRoad website: Screenshot 2026-08-13 at 1.36.15 PM.png Screenshot 2026-08-13 at 1.35.39 PM.png Setting up Wahoo Sync with TrainerRoad Wahoo devices can be synced directly with TrainerRoad. This allows you to send planned TrainerRoad outside workouts to you Wahoo head unit to complete outside. It also automatically syncs any activities completed on your Wahoo head unit after establishing the connection with TrainerRoad, without the need for third party services. In the past, connections between TrainerRoad and Wahoo only allowed TrainerRoad to send outside workouts to Wahoo. Activities completed on a Wahoo head unit could not be sent directly from Wahoo, and needed to be sent from a third-party service. The new connection improves both of these experiences. If you have an existing connection between your TrainerRoad and Wahoo accounts or if you have never connected your accounts before, the process for enabling the new connection is the same. How to Directly Connect Wahoo and TrainerRoad 1. Log into TrainerRoad to access your Account Profile. 2. Click the option to enable the “Updated Wahoo Connection ” 3. Authorize TrainerRoad to access your Wahoo account by selecting “Agree & Connect.” Screenshot 2024-12-05 at 5.05.58 PM.png 4. On the next screen, enter your Wahoo account email and password, and click "Log In". Screenshot 2024-12-05 at 5.07.22 PM.png 5. That's it! Your account is now connected with Wahoo. If your TrainerRoad account was already connected to Wahoo using the older connection, it will be updated to the new and improved version. How to Connect/ Disconnect Later On If you complete the process but want to disconnect, you can complete both tasks from the Activity Sync menu. To Connect: 1. Log into TrainerRoad to access your Account Profile. 2. Select “Activity Sync” from the menu on the left-hand side of the screen. 3. Click the option to "Connect" with Wahoo. 4. Authorize TrainerRoad to access your Wahoo account by selecting “Agree & Connect.” 5. On the next screen, enter your Wahoo account email and password, and click "Log In". To Disconnect from Wahoo: 1. Log into TrainerRoad to access your Account Profile. 2. Select “Activity Sync” from the menu on the left-hand side of the screen. 3. Click the option to "Disconnect" from Wahoo. How To Send Outside Workouts to Your Wahoo Head Unit Once the connection is established, any scheduled Outside Workouts will automatically be pushed to your Wahoo head unit within a few days of their scheduled date. Additionally, you can push individual unscheduled workouts from the workout's details page, by switching the workout to "Outside" and clicking "Push to Wahoo". Screenshot 2024-12-11 at 12.52.43 PM.png - Please note that this is not possible for any TrainerRoad FTP Tests. We strongly encourage athletes to complete FTP Tests inside for safety and accuracy. If you would like to complete an FTP test outside, you can manually complete an FTP test of your preference, and manually update your FTP in your TrainerRoad account. How To Sync Completed Activities From Your Wahoo Head Unit Once the connection is established, any activities completed on your Wahoo Head Unit will automatically sync into TrainerRoad. Workouts completed on your head unit before establishing the connection will not be imported into TrainerRoad. Current Known Issues 1. Planned TrainerRoad outside workouts may show inaccurate TSS and IF values when previewed on some head units. 2. The Authorized Apps section of the Wahoo ELEMNT app may not accurately reflect whether your Wahoo and TrainerRoad accounts are connected. Once enabling the new connection, all updates to your TrainerRoad and Wahoo account connection should be made from the TrainerRoad Activity Sync menu, not from the ELEMNT app. 3. Non-cycling activities recorded on Wahoo devices and synced to TrainerRoad may be temporarily missing from your calendar or display incorrectly.

Activity Sync • Last updated on Aug 13, 2026

Final Surge

Connecting your TrainerRoad with Final Surge accounts will allow you to sync your completed TrainerRoad workouts to Final Surge. Final Surge custom workouts can also be synced to TrainerRoad. Please note that custom workouts will only sync if they are scheduled within two days of the current day. Custom workouts automatically sync to TrainerRoad once a day. To manually pull a custom workout before the automatic sync, access the following page, and select "Pull Workouts": Activity Sync Note: We do not sync completed Final Surge workouts to TrainerRoad - only custom, planned workouts. How to Automatically Sync workouts between TrainerRoad and Final Surge By syncing Final Surge and TrainerRoad, your completed TrainerRoad workouts sync to Final Surge and your custom Final Surge workouts sync to TrainerRoad. We don't sync any other types of activities between platforms with this integration. How to Sync your Accounts: Set up Activity Sync with Final Surge from your online Account settings: Activity Sync Screen_Shot_2020-06-10_at_3.31.20_PM.png How to Manually Sync Custom Final Surge 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_3.36.48_PM.png How to Build Custom Workouts in Final Surge for TrainerRoad Step 1. Access your Final Surge calendar: Final Surge Note: you'll need to use the Beta version of the Final Surge calendar to create custom workouts. To access the Beta version of the site, select the last icon in the navigation above the calendar. pre_beta.png post_beta.png Step 2. Select a present or future day on the calendar to add a planned workout. Select the activity type as "Bike" and confirm the workout is marked as "Planned". Note: We will not import non-bike workouts at this time. activity_bike.png must_be_planned.png Step 3. Select the carrot next to "Add Workout", and select "Add and open Workout Builder". workout_builder_carrot.png Step 4. Select "Power" as your workout target. We won't accept workouts based on Heart Rate or Speed. select_power_based.png Step 5. Select "Add Step" to begin adding new, Time-based intervals to your workout. Use the drop-down menu to designate whether the interval is a Warm Up, Bike, Rest, or Cool Down. Note: Using any selection other than "Time" for each interval prevents the workout from importing into TrainerRoad. Screen_Shot_2020-05-27_at_10.18.10_AM.png Workouts must be built using %FTP as the workout power target. When adding the power target for an interval, select the "+ %FTP" button to set the range. Note: Set your %FTP range as the same number. If you set a range, the power target is set as the midpoint. _FTP.png Delete, copy, and add intervals by hovering over the icons on the right of each interval row. delete__copy__add.gif Step 6. Select "Save" to save your newly built workout to your calendar. After doing that, you should verify that the workout will import to TrainerRoad correctly. To verify that the finished custom workout is built correctly, select the workout on your Final Surge Calendar there should be an option to download a .mrc file. We don't actually need to download the .mrc file - just know that if you see the option to download the workout as a .mrc that means you've formatted it correctly to sync over to TrainerRoad. - If you don't see the option to download the workout as a .mrc, you'll need to return to step 5 to edit the workout and ensure that you've set the right type of Targets (Power), with the intervals set to %FTP ranges. - The %FTP Range within each interval must also be the same number since TrainerRoad doesn't allow for variance in power targets. For example, you can't have a %FTP range of 80-85% - you'd have to set it to 80-80%. Custom Final Surge workouts will automatically sync once a day to TrainerRoad. If you need to sync the workout right away, manually trigger the sync by selecting "Pull Workouts" from the following page: Activity Sync Screen_Shot_2020-06-10_at_3.19.22_PM.png Note: "FS" icons are shown on the Calendar page of the website to differentiate custom Final Surge workouts. Screen_Shot_2020-06-11_at_8.16.36_AM.png

Activity Sync • Last updated on Aug 13, 2026

How to Change Your TrainerRoad Billing Plan

You can swap your TrainerRoad Subscription from a monthly plan to an annual plan and vice versa in your TrainerRoad account settings. Your subscription type will change on the renewal after you have changed your subscription type in TrainerRoad. Adjustments can be made from the Account Information section of the TrainerRoad website or in the TrainerRoad apps. If you are using Apple Subscriptions, you will need to manage your subscription from within the Apple subscription settings on your Apple device. How do I change my subscription in the TrainerRoad website? Step 1: Log into your account on the TrainerRoad website. Step 2: Click on "Account" within the navigation pane on the left side of the page. Step 3: Click "Membership". Step 4: Then select "Change Subscription". Screenshot 2025-07-09 at 09.55.00.png Step 5: You’ll see your current plan and the option to upgrade to the yearly plan. For example, if you're currently paying $21.99/month, you’ll see the option to upgrade to $209.99/year and save $54 annually. Step 6: A blue Important Info banner will show your current billing status, for example: "You're currently paid through until Wednesday, July 16, 2025. If you upgrade your plan, you won't be charged the new price until that date." Step 7: Click the red Upgrade Plan to $209.99/Year button to confirm the switch. By switching, you're agreeing to our Terms and Conditions, Privacy Policy, Disclaimer, and Refund Policy. Step 8: You won’t be charged the new annual rate until your current paid month ends. At that point, your new annual billing cycle will begin automatically. Screenshot 2025-07-09 at 09.57.19.png Switching from Annual to Monthly Step 1: Follow the same steps above to access your Change Subscription page. Step 2: If you’re on the $209.99/year plan, you’ll see the option to switch to $21.99/month. Step 3: The blue Important Info box will display the date your current yearly plan is paid through, for example: "You're currently paid through until Tuesday, January 13, 2026. If you change your plan, you won't be charged the new price until that date." Step 4: Click the red Switch Plan to $21.99/Month button to confirm the change. Step 5: Your billing will continue at your current annual rate through the end of your paid year. After that, your plan will automatically switch to monthly billing at $21.99/month. Important Notes - You can change your subscription plan at any time, but changes won’t take effect until the end of your current paid period (monthly or yearly). - All changes are scheduled in advance; you’ll keep full access to TrainerRoad features through your current billing period. How do I change my subscription in the TrainerRoad app? Step 1: Log in to the TrainerRoad app. Step 2: Click on "Account" within the navigation pane on the left side of the page. Step 3: Click on "Memberships" from the dropdown menu on the left-hand side. Step 4: Click on either "Monthly Subscription" or "Annual Subscription" under the "Subscription" Header. Screenshot 2025-07-03 at 18.07.15.png Step 5: Click under "Subscription Options". Screenshot 2025-07-09 at 10.30.47.png Step 6: Tick the change you would like to make, either Monthly to Yearly or Yearly to Monthly. Step 7: Click the Update Button at the bottom of the page to ensure your subscription option is updated. Your new Subscription Plan will change over on your next renewal date. Screenshot 2025-07-09 at 10.33.09.png How to Change Your Subscription via Apple Subscription If you signed up for TrainerRoad using Apple's In-App Payment system, you'll need to change your subscription type from your Apple device. Step 1: From your iOS device, go to Settings. Step 2: From the Settings menu, tap on your “Apple ID Name” located right at the top. Step 3: Next, tap on “Subscriptions” located just above iCloud. Step 4: Tap on "TrainerRoad". Step 5: In this menu, you’ll have the option to switch to a different plan in addition to the cancellation option. Your plan details will be displayed here, including pricing and your renewal date. You can tap on “See All Plans” to see what subscription plan you are on and other options. Step 6: Select the plan you want to upgrade or downgrade to. You’ll be asked to confirm the subscription plan change using Face ID or Touch ID, depending on the device you’re using.

Subscription and Payment • Last updated on Aug 20, 2026

How to Adjust Training Approach Overall and by Zone

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

TrainerRoad AI • Last updated on Feb 02, 2026

How to use AI Training Simulation

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

TrainerRoad AI • Last updated on Jan 21, 2026

Pushing an Outside Workout to the Apple Watch

- Authorize Apple to Pull From TrainerRoad - Syncing A Completed Cycling Workout Back to TrainerRoad - Scheduling a Workout - Starting a Workout - Mirroring Apple Watch to Phone - FAQs You can now have scheduled TrainerRoad Outside Workouts pushed to your Apple Watch! Like our Outside Workouts for Garmin and Wahoo head units, this new feature will allow you to complete your scheduled TrainerRoad Outside Workout, using your Apple Watch device. Once pushed to your Apple Watch, your workout will guide you through the intervals of your session, showing you the specific power targets and interval times that TrainerRoad AI has prescribed. All you have to do is pedal! Authorize Apple to Pull From TrainerRoad To enable TrainerRoad Outside Workouts for your Apple Watch device, you will need to connect your TrainerRoad account to both your Apple Watch and Apple Health app. This can be done most easily from the start-up screen of your TrainerRoad app. After updating to iOS 17 and to the latest TrainerRoad app version, you'll receive a notification to get set up. RPReplay_Final1695318445.gif Just hit Set Up to get the process started. IMG_4911.png Note: If you did not receive this notification, head to your Account section on the iOS app, scroll down, and select "Connect to Apple Watch." From here, you will want to select Tap to Set Up listed under both "Push to Apple Watch" and "Sync with Health". IMG_4914.png Click the following link if you are encountering issues: Apple Health Troubleshooting Syncing A Completed Cycling Workout Back to TrainerRoad As long as you have Apple Health connected to your TrainerRoad account, your completed Outside TrainerRoad workout will sync back into your Career automatically. At this time, though, unstructured outside rides will not push from Apple Health back into TrainerRoad. For more details on linking your TrainerRoad and Apple Health accounts, check out the following article: Connecting TrainerRoad with Apple Health Scheduling a Workout You can schedule an Outside Workout to be completed on your Apple Watch using any TrainerRoad platform. This includes our desktop apps (Mac and Windows), our mobile iOS and Android apps, and through our website. It should be noted though, that an Apple Watch icon will only display for pushed TR Outside Workouts in TrainerRoad's iOS apps. TrainerRoad Outside Workouts that are part of your plan or scheduled within 7 days will automatically be pushed to your Apple Watch. - You will just want to be sure to open your iOS app on the day of your workout. You can also push a TrainNow workout or a session from TrainerRoad's workout library manually using the process below: 1. Select the workout that you would like to complete, either from TrainNow or a specific workout from our workout library. 2. Next, make sure that the session is marked as an Outside Workout. Inside Workouts cannot be pushed to Apple Watch devices 3. Once the workout has been added to your Calendar, it will automatically push to your Apple Watch, just like a planned workout. - TrainerRoad Outside Workouts that you don't have planned can also be pushed to the Apple Watch "moment of" via the Push to Apple Watch button. IMG_4917.png Workouts that have been successfully pushed to your Apple Watch will display a small watch icon in iOS TR apps, indicating a successful sync. IMG_4916.png In order to have your workout actually push from TrainerRoad to your Apple Watch, you will need to open your TrainerRoad app on an iOS device, either your iPhone or iPad. - Workouts will not sync in the background as they do for Wahoo and Garmin head units. Starting a Workout To start a TrainerRoad Outside Workout on your Apple Watch you will first want to connect your training devices (power meter, heart rate monitor, etc) via Bluetooth. - This needs to be done within the Settings App of your Apple Watch. Just click on Bluetooth and connect any of the devices that you wish to train with during your workout. Screenshot 2023-09-14 at 7.59.10 PM.png Once you have connected your training devices, go ahead and open the Fitness App on your Apple Watch Screenshot 2023-09-14 at 7.59.59 PM.png Then click on your scheduled TrainerRoad Outside Workout You will then be presented with the workout details for your upcoming session. Once you are ready to start pedaling, go ahead and click Start Workout Screenshot 2023-09-14 at 8.00.40 PM.png Your Apple Watch will then display the target metrics for each portion of your workout, guiding you through your session just like your Indoor TrainerRoad Workouts. Screenshot 2023-09-14 at 8.00.55 PM.png Mirroring Apple Watch to Phone We understand that completing an Outside Workout using your Apple Watch might be challenging. Our suggestion, for both safety and efficiency, is to mirror your Apple Watch screen to a separate iOS device, which can be mounted on your handlebars for easy viewing. Here are the steps to do so: 1. On your paired iPhone, go ahead and navigate to your Settings, then Accessibility. 2. Next, tap Apple Watch Mirroring. 3. Toggle Apple Watch Mirroring "On". 4. Wait for your iOS device to connect. 5. Once connected, you will be able to see all of your workout data on your larger iOS screen, and you can now control your Apple Watch from your iPhone. Screenshot 2023-09-14 at 8.01.14 PM.png - When mirroring from your Apple Watch to a separate iOS device, you may experience a slight lag in timing. Rest assured, all of your data is still being recorded as normal through the Apple Watch itself. FAQs What Types of Workouts will Sync to my Apple Watch? Only scheduled Outside TrainerRoad Workouts can sync to your Apple Watch device. Custom workouts pushed from TrainingPeaks, or made in Workout Creator as well as Indoor TrainerRoad Workouts will not. Can you Customize Data Fields? Yes, you can customize the data fields that are shown during your workout. This, however, can only be done from your Apple Watch. Changes cannot be made through your iOS device (iPhone or iPad). This can be done within your Apple Watch Workout app: Personalize your Apple Watch Workout Views How many days in advance will my Workouts Sync? As long as your workouts are marked as Outside Workouts in your TrainerRoad Calender, any workout scheduled within 7 days of the current day will be pushed to your Apple Watch for completion. What Do I Do If My Workouts Aren’t Syncing? If your TrainerRoad Outside Workouts are not showing up on your Apple Watch device, the first thing to check is that you have your TrainerRoad account connected to Apple Health, and have granted all of the following Apple Health permissions. IMG_9421601DFE88-1.jpeg Which Models of Apple Watch and iPhone Are Required? This feature is compatible with the Apple Watch Series 4 or newer as well as iPhone 11 or newer.

Activity Sync • Last updated on Jul 21, 2026

What is TrainerRoad's Fatigue Detection?

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

TrainerRoad AI • Last updated on Mar 06, 2026

Group Workouts Overview

Note: Group Workouts are available in early access! To enable them, go to Account > Settings and use the toggle next to Group Workouts under Early Access. Group Workouts allow you to link up with friends, teammates, or any other TrainerRoad athlete you'd like to invite to your workout. You'll be able to see key metrics for each athlete in the workout, such as Target and Actual Power, and Heart Rate. Athletes can communicate over voice and video to feel like you are training together in the same room. The workout will be synced on the same timer, so everyone will go through the same workout at the same time. Group_Workout_cover.jpeg Why use Group Workouts? Studies have shown that training with a group of people has multiple positive effects on performance and motivation. RPE is diminished, pain tolerance increases and anaerobic performance has been shown to increase when training with others. In general, you can often get a better workout when you train together with other athletes. How to Start a Group Workout 1. Make sure you're on the latest version of the TrainerRoad desktop app (Download from the following link: TrainerRoad Download). 2. Determine a time and workout you'd like to do with others. 3. When you're ready for your workout, have the creator of your Group Workout open the TrainerRoad desktop app and access the Group Workouts section of the app. How_to_start_TrainerRoad_Group_Workout_1.png 4. Select the workout you and your group want to do, revealing the workout details drawer. 5. Make sure "Group" is selected in the top right, then select “Create Group Workout” in the bottom right. How_to_start_TrainerRoad_Group_Workout_5.png 6. A notification will appear with your Group Workout code. Select "Copy Code" to copy the code to your clipboard, and send that to up to 10 other athletes you’d like to train with. How_to_start_TrainerRoad_Group_Workout_6.png 7. Other athletes will enter this code by going to the Group Workouts section of the app by entering the code in the "Join a Group Workout" field. How_to_start_TrainerRoad_Group_Workout_7.png 8. Once everyone is in the workout, the workout host can press play and the workout will start for everyone! How_to_start_TrainerRoad_Group_Workout_8.png How to Schedule a Group Workout 1. Make sure you're on the latest version of the TrainerRoad desktop app (Download from the following link: TrainerRoad Download). 2. Select the workout you'd like to schedule. You can browse workouts from the Group Workouts or Workouts sections of the app. You can also schedule a Group Workout directly from the Calendar. How_to_start_TrainerRoad_Group_Workout_1.png 3. Select "Schedule" from the workout details drawer. How_to_Schedule_a_TrainerRoad_Group_Workout_1.png 4. Select "Group", select the time you'd like to schedule the workout for, and select "Add to Calendar". Note: Start Time is shown in your local time zone. How_to_Schedule_a_TrainerRoad_Group_Workout_4.png 5. To invite friends to your workout, send the RSVP link to add the workout directly to your friends' Calendar, or send them the workout code to join the workout immediately. How_to_Schedule_a_TrainerRoad_Group_Workout_5.png 6. If you're sending an RSVP link, your friends will enter the link directly into their internet browser, and select "Add to Calendar". How_to_Schedule_a_TrainerRoad_Group_Workout_6.png 7. If you're sending the workout code to join immediately, your friends will enter the code in the Group Workouts section of the app. How_to_start_TrainerRoad_Group_Workout_7.png 8. If you're using the RSVP link to schedule a Group Workout, the workout will now appear on the Calendar with an icon to indicate a Group Workout. Note: Workouts need to be started from the TrainerRoad app. You aren't able to start your Group Workout directly from the website. How_to_Schedule_a_TrainerRoad_Group_Workout_8-2.png How_to_Schedule_a_TrainerRoad_Group_Workout_8-1.png 9. Launch the workout from the Calendar or from the Group Workouts section of the app. How_to_start_TrainerRoad_Group_Workout_9.png How_to_start_TrainerRoad_Group_Workout_9_-_2.png Notes - Your video and audio are disabled by default. Toggle the microphone and video icons in the top-left hand corner of the Group Workout Player to enable them. - The workout host will have control of the workout, meaning they are the only athlete who can pause a workout. - Pedal to Resume/Pause functionality is disabled for all athletes during a Group Workout, including the host. - Extend warm up functionality is disabled for Group Workouts. - Workout Instructions are disabled for Group Workouts. - You won’t be booted from the workout as soon as it completes, so feel free to stick around and chat! FAQs What's the max number of athletes to a Group Workout? A maximum of 11 riders (including yourself) can be in a Group Workout. Someone's fan is drowning all other noise out. How can I fix this? For the best possible experience, we recommend configuring to have audio input set to the internal microphone on your computer and the output going to your headphones. This should minimize fan noise. If you still hear fan noise after confirming audio input is set to your computer's internal microphone, it's likely an athlete's fan has air flowing towards their computer. What internet speed do I need for Group Workouts? Group Workouts require high-speed internet for optimal data streaming. How do I share the workout code? For now, athletes need to share the code through an email, text, Forum message, or some other form of messaging service. Use discretion with who you share your Group Workout Code with. Anyone with the code can access your workout (up to 11 total athletes). Can we do a custom workout on Group Workouts? Yes, custom workouts are fully supported in Group Workouts. We plan on adding Group Workouts to our mobile apps in the future, but we don't currently have an ETA. Can multiple athletes do different workouts at the same time? Athletes need to perform the same workout at this time. What happens if I join the workout after it's started? If the workout is already started, athletes who join late will start the workout at the same time as everyone else. Does extending the cooldown affect other athletes? Extending the cooldown only affects your ride. If others want to extend the cooldown, they'll need to select this option. Does increasing/decreasing intensity affect other athletes? Increasing/decreasing intensity only affects your ride. Can we extend the warm-up in Group Workouts? To make sure athletes are synced for their workout, extending the warm-up is disabled. What if I train on a Mac but my friends train on a Windows computer? No problem! As long as you have the latest TrainerRoad desktop app downloaded on your computer you will be able to do workouts with your friends. Will this work on the mobile TrainerRoad apps? Group Workouts aren't supported in our mobile apps at this time. Adding Group Workouts to mobile is on our roadmap, however! How do I mute myself or other participants? You can mute yourself by toggling the microphone icon in the top-left hand corner of the Group Workout Player. This will not disable audio from other athletes in your group. In the future, the Host of the Group Workout will be able to mute specific athletes. You can also use keyboard shortcuts to manage audio/video settings. Screen_Shot_2020-08-10_at_12.24.25_PM.png How can I "kick" another athlete in the group? At this time, you can't kick other athletes from the group. We recommend leaving the workout if you encounter offensive behavior. We are adding the ability for the Host to kick athletes for inappropriate behavior. What happens if the host leaves the workout? Not to worry! The workout will carry on as normal if the host leaves the workout. What happens if the host never joins the workout? If the host never arrives, the first athlete to join the workout becomes the host of the workout. How do we report athletes for inappropriate behavior? Contact [email protected] to report inappropriate behavior in a Group Workout. We recommend athletes use discretion with who they share a Group Workout Code. Is there an age restriction for Group Workouts? Athletes need to be 13 years of age or older to use Group Workouts. The feature won't appear for athletes younger than 13 years of age.

Group Workouts • Last updated on Feb 24, 2026