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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

What are Post Workout Surveys?

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

TrainerRoad AI • Last updated on Jul 23, 2026

What are Masters Triathlon Plans?

Masters Triathlon plans are alternate versions of the TrainerRoad triathlon plans. These plans are designed to prioritize recovery with a 2:1 ratio of load and recovery weeks. With a Masters Triathlon plan, you’ll get a recovery week every third week, as opposed to every fourth week in a non-Masters plan. How Do Masters Triathlon Plans Work? Masters Triathlon Plans are based on their standard non-Masters Triathlon Plan equivalents. Specifically, Masters Triathlon Plans include the same distribution of workouts each week as the non-Masters Triathlon plans but encompass more frequent rest with a recovery week every third week. This distribution of rest allows your plan to preserve key workouts across all 3 sports, while still facilitating extra recovery throughout the training plan itself. Adding more frequent recovery weeks ensures an ideal distribution of workouts from week to week while affording plenty of extra rest for anyone who needs it. Who are the Masters Triathlon Plans For? When combined with Adaptive Training, Masters Triathlon Plans can provide an optimal training experience for anyone in need of some additional recuperation from their training. While Masters training is typically associated with older athletes, the Masters Triathlon plans are designed for anyone who might need extra time to recover. This plan will be automatically recommended to you if you are older than 50, but we also think that if you have a high-stress job, are a new parent, shift worker, or someone dealing with an irregular sleep routine you might benefit from these plans. How Can I Get a Masters Triathlon Plan? Masters Plans are available for all triathlon Base Build, and Specialty plans. This includes Sprint, Olympic, Half, and Full distance categories. When a Masters plan becomes available for your current Triathlon plan, you will automatically be prompted with a modal to adjust your plan. Alternatively, you can manually add a Masters Triathlon plan to your Calendar via Plan Builder, the TrainerRoad training plan library, or by choosing to switch future phases of your triathlon plan to a Masters version. Adding a Masters Triathlon Plan Through the Masters Triathlon Plan Modal If you are already on a custom Triathlon plan with a Masters equivalent, a Masters plan announcement modal will automatically pop-up once a Masters version is available for your current training plan. If you are following a custom-built plan this modal will include a button giving you the option to switch your current plan to the Masters equivalent. Masters Tri Modal 1.png Screenshot 2023-12-19 at 12.20.04 PM.png This pop-up will only appear once you reach the first week of a new training phase. If you'd like to adjust your training plan sooner, you can follow the directions below to build a new plan with Plan Builder, or manually adjust your current plan by swapping out a training phase, deleting time off, or adding in a new event. In most cases, though, we recommend waiting until you've finished your current training phase before making any adjustments, as this will help avoid disruptions to the plan itself. Mobile Apps How to get a Masters Triathlon Plan through Plan Builder Step 1: Make sure you are on the latest version of the TrainerRoad mobile app. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: Choose Plan Builder. Step 4: Follow Plan Builder's steps until you reach the Schedule step. Step 5: If a Masters version is available a Masters toggle switch will appear on the Schedule step. Toggle this on to build out your triathlon plan with Masters phases. IMG_784958E52A49-1.jpeg Step 6: Finish building your plan. How to get an Individual Masters Triathlon Plan through the TrainerRoad Plan Library Step 1: Make sure you are on the latest version of the TrainerRoad mobile app. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: In the Individual Training Phases section there are Masters options of each triathlon discipline for Base, Build and Specialty phases (below the standard training phases). Simply, choose the Masters triathlon phase type and volume you would like. IMG_EE57803D4BD5-1.jpeg IMG_43E4E9EAC03D-1.jpeg Step 4: Add to your Calendar. How to Change Your Current Triathlon Plan to a Masters Plan Step 1: Make sure you are on the latest version of the TrainerRoad mobile app. Step 2: Select the Calendar tab from the left-hand navigation menu. Step 3: Select the title of your training plan in the upper left corner IMG_3283.PNG Step 4: Select pencil shaped "edit" icon in the lower left corner. IMG_3284.PNG Step 5: Select the Masters toggle and hit 'Update' IMG_3285.PNG Important Notes: Your current training phase will remain unchanged. Only your future training phases will be adjusted to a Masters version. This will also reset any volume changes you’ve made to individual phases in your plan. Desktop Apps How to get a Masters Triathlon Plan through Plan Builder Step 1: Make sure you are on the latest version of the TrainerRoad desktop app. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: Choose Plan Builder. Step 4: Follow Plan Builder's steps until you reach the Schedule step. Step 5: If a Masters version is available a Masters toggle switch will appear on the Schedule step. Toggle this on to build out your triathlon plan with Masters phases. Screenshot 2024-02-13 at 3.08.10 PM.png Step 6: Finish building your plan. How to get an Individual Masters Triathlon Plan through the TrainerRoad Plan Library Step 1: Make sure you are on the latest version of the TrainerRoad desktop app. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: In the Individual Training Phases section, there will be Masters options of each triathlon discipline for Base, Build and Specialty phases. Simply choose the Masters Triathlon phase and volume that you would like to add. Screenshot 2024-02-13 at 3.01.52 PM.png Screenshot 2024-02-13 at 3.05.28 PM.png Step 4: Select 'Add to your Calendar' How to Change Your Current Triathlon Plan Step 1: Make sure you are on the latest version of the TrainerRoad desktop app. Step 2: Select the Calendar tab from the left-hand navigation menu. Step 3: Select the title of your training plan in the upper left corner Screenshot 2024-02-13 at 2.57.37 PM.png Step 4: Select the pencil shaped "edit" icon in the lower left corner, then select the Masters toggle Screenshot 2024-02-13 at 2.58.24 PM.png Step 5: Hit 'Update' Important Notes: Your current training phase will remain unchanged. Only future training phases will be updated to a Masters version. This will also reset any volume changes you’ve made to individual phases in your plan. Web How to get a Masters Triathlon Plan through Plan Builder Step 1: Make sure you are logged in to www.trainerroad.com. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: Choose Plan Builder. Step 4: Follow Plan Builder's steps until you reach the Schedule step. Step 5: If a Masters version is available a Masters toggle switch will appear on the Schedule step. Toggle this on to build your triathlon plan with Masters phases. PB Masters Toggle.png Step 6: Finish building your plan. How to get an Individual Masters Triathlon Plan through the TrainerRoad Plan Library Step 1: Make sure you are logged in to www.trainerroad.com. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: In the Individual Training Phases section there will be Masters options of each triathlon discipline for Base, Build and Specialty phases. Simply choose the Masters triathlon phase and volume you would like to add to your Calendar. Screenshot 2024-02-13 at 3.10.56 PM.png Screenshot 2024-02-13 at 3.12.42 PM.png Step 4: Select 'Add to your Calendar' How to Change Your Current Triathlon Plan to a Masters Plan Step 1: Make sure you are logged in to www.trainerroad.com. Step 2: Select the Calendar tab from the left-hand navigation menu. Step 3: Scroll to the Calendar annotation containing the name of your Triathlon training plan. Screenshot 2024-02-13 at 3.16.44 PM.png Step 4: Select the Masters toggle. Screenshot 2024-02-13 at 3.17.21 PM.png Step 5: Hit 'Update' Important Notes: Your current training phase will remain unchanged. Only future training phases will be updated to a Masters version. This will also reset any volume changes you’ve made to individual phases in your plan. FAQ Why did TrainerRoad create Masters Triathlon Plans? Masters plans have been a long-standing request from our athletes. Our initial release of Masters cycling plans was warmly received, but did not include triathlon plans. This release adds Masters plans for multisport athletes. We believe that Masters Triathlon plans, especially when combined with Adaptive Training, can offer a highly effective training experience for our athletes by prioritizing recovery and encouraging sustainable progress and consistency. I changed to a Masters Triathlon Plan and now I have two recovery weeks in a row. Why? Plan updates are automatically applied following a recovery week, before the start of a new training phase. This is done to avoid losing recovery weeks overall when the plan's structure is modified. Although rare a double rest week may occur when these changes are implemented. If you have any concerns about changes to your training plan, please reach out to [email protected]. How will I know if my Triathlon plan is a Masters Plan? Masters plans can be recognized in your TrainerRoad Calendar by the addition of “Masters” to the plan name. For example, a Mid Volume, Olympic Distance Masters Base plan will display as "Masters Olympic Triathlon Base- Mid Volume". Screenshot 2024-02-13 at 3.25.12 PM.png Can I convert individual Triathlon training phases to Masters versions? Unfortunately, you cannot convert individual Masters phases to Triathlon phases. This is because of the way that the load and recovery weeks in Masters triathlon plans are distributed versus how they are distributed in Non-Masters Triathlon plans. Important Note: when changing to a Masters triathlon plan, all individual phase changes will be reset. Once your plan is set to a Masters version, though, you will then be free to reapply any desired changes to training phase volume or workout schedules. If Masters phases can't be individually swapped, what phases are available via the swap dropdown menus? All Triathlon phase lengths are now standardized. This means that athletes with Masters Triathlon phases will be able to swap between different triathlon discipline types (Sprint, Olympic, Half Distance and Full Distance) for their current Masters training phase. Screenshot 2024-02-13 at 3.19.44 PM.png For example, you can swap a Masters Sprint Build phase for a Masters Olympic Build phase. Why don't Masters Cycling Plans have a 2:1 Load and Recovery schedule? There are many approaches to Masters Training. We’re confident in both approaches we’ve implemented in our Masters plans and feel that each works well for the specific discipline targeted. Like all TrainerRoad features, though, we will continually refine and improve these plans to ensure that training is optimized based on current science. Why can't I change my plan to a Masters Plan? If you aren't able to swap your training plan to a Masters plan or add a Masters plan to your Calendar you might be trying to add a phase or plan that doesn't have a Masters alternative. Master plans are not currently available for Maintenance plans, Time Crunch plans, Polarized plans, or Traditional Base plans.

Choosing Your Training Plan • Last updated on Aug 20, 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

Plan Builder Overview

Plan Builder is a tool that creates custom plans tailored to you and your goals. Plan Builder considers the unique demands of your goals, your available training time, and your recent training history to build a plan specific to you. Screen Shot 2024-09-16 at 1.02.29 PM.png With Plan Builder, training plans exist for just about every cycling discipline and can account for the specific needs of individual athletes. Build your custom plan and get training right away! Note: The most up to date Plan Builder is only available on the TrainerRoad website! We recommend building your custom plan on the TrainerRoad website to gain access to all of Plan Builders new functionality Plan Builder Walk-Through Plan Builder takes you through a series of steps to build you a fully tailored custom training plan. In Plan Builder, you add a start date, set goals and events for your schedule, choose how you would like to approach your training and customize your plan schedule. After Plan Builder builds your plan you’ll have the option to review it before adding your new plan to you Calendar. Customizing your plan is super easy, so let’s jump into it! Step 1: Sync Your Training History If you have any activity history, Plan Builder can use that data to help shape your plan. You can sync your activity history from Garmin Connect or Strava. If you don’t have any training history coming into TrainerRoad, don’t worry. Your plan will adjust as you progress through your workouts. How to Sync All of Your Garmin Connect Activities 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 Garmin.” 4. Authorize TrainerRoad to access your Garmin Connect account by selecting “Agree & Connect.” 5. In Garmin Connect, authorize TrainerRoad to access your Garmin Connect account and data. If you would like a more detailed walkthrough, check out this article: Garmin Connect How to Sync All of Your Strava Activities 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. Under Strava, click "Connect." 4. Read through how the TrainerRoad-Strava integration works and click "Agree & Connect." 5. Enter your Strava login credentials. 6. Authorize TR to connect with your Strava account. If you would like a more detailed walkthrough, check out this article: Strava Step 2: Choose your Goal and Start Date First you will need to let Plan Builder know if you are training to prepare for a specific event or if you would like a training plan to train for a general fitness goal. Screen Shot 2025-03-27 at 8.03.19 AM.png Once you have done this you will be prompted to choose the start date of your plan. You can start a plan at any time in the future, as long as plans do not have overlapping start/end dates with other plans. Screen Shot 2024-09-12 at 3.56.44 PM.png Step 3: Add Events or Goals Once you have chosen your start date you'll be adding your events or choosing your main goal and discipline! Select the options below for more information on adding events or choosing a goal and discipline. To Prepare for an Event This is where you will add your goal events! These can be cycling events and cycling stage races. Events can be added at these three different priority levels: - A Events are your most important events of the season. Your training plan is designed to have you at your best for these events. As such, you can only have a few A events in a year. These events have a full taper before the event with a recovery week after. A events should ideally be 12 weeks apart in order to be in peak form for both. - B Events can be seasonal objectives in their own right. They allow you to try different race prep and strategies to see what works best for you. B events receive a taper in the week of the event. - C Events are great practice and experience, but the outcome of these races should carry little value. C events will not change your plan. You can treat them like a hard workout. Screen Shot 2024-09-12 at 4.25.21 PM.png If you are unsure what races you are doing or what your final schedule is this upcoming season, no worries. You can always add events to your Calendar after your plan has been built and your plan will automatically adapt around the new additions. With that said we recommend adding at least 1 “A” priority event to your plan, when you build your initial training plan. Unsure of how to prioritize your races? Check out this blog article for more information. General Fitness Goals If you've chosen General Fitness Goals first you will be prompted to choose the length of your plan. You can choose between a 1 month, 2 month, and 3 month plan or opt for another duration! Screen Shot 2024-09-16 at 12.40.43 PM.png Once you have done this you will prompted to choose your plan's main focus by selecting your primary training discipline and your training plans primary goal: Screen Shot 2024-09-12 at 4.01.12 PM.png Step 4: Training Approach In the next step you can decide how aggressive you want your training to be by choosing your Training Approach. When choosing your training approach there are five options; conservative, moderate, balanced, demanding, and aggressive: - Conservative - A conservative approach is for athletes looking for more modest gains while benefiting from a reduced training load. This is a great approach for athletes looking to maintain their fitness or who are returning from injury. - Moderate - A moderate approach is for athletes who want steady progress and constant improvements with a comfortable and manageable training load. This is a solid option for athletes who haven’t trained in a long time or are new to the sport. - Balanced - This approach is called balanced because, for most athletes, this is the best approach to progress fitness while receiving enough recovery to remain consistent and prevent long-term fatigue. - Demanding - This is an approach for athletes who are prepared for a demanding plan and who understand their recovery needs to make progress. - Aggressive - This is an approach for athletes who want to push the boundaries of their current limits. Athletes will need to have a solid understanding of their nutrition, hydration, rest, and recovery needs for this training approach. Screen Shot 2024-09-12 at 4.29.51 PM.png Be sure to read the descriptions of each option on the slider. When in doubt we recommend opting for a more balanced approach! Once you've generated your schedule you'll be able to view your training plan! Step 5: Schedule Screen Shot 2024-09-12 at 4.39.48 PM.png Here in the schedule step, Plan Builder will automatically recommend a training schedule based on your training approach and imported training data. You will see an outline of what a general training week will look like. You can customize your schedule in the training week outline in these five ways: Dragging and dropping workouts: You can drag and drop workouts in the weekly schedule to the days of the week that you would prefer to complete them! workout move test.png Note: If you drag two workouts so they are close together you may receive a warning. Be sure to give yourself enough recovery between workouts! Changing the duration: You can change the duration of your planned workouts using the time drop down for each workout. Screen Shot 2024-09-12 at 4.44.24 PM.png Changing the workout type: You can change your indoor structured workouts to TrainerRoad Outside Workouts, Group Rides or Solo Rides, and Zwift Race from the drop-down menu. Screenshot 2025-06-09 at 10.32.31 AM.png Screenshot 2025-06-09 at 10.33.11 AM.png Adjusting amount of workouts per week: To adjust the amount of workouts per week or the number of intense workouts per week go ahead and click on the settings icon located in the top right hand corner of the weekly schedule. Screen Shot 2024-09-12 at 4.40.21 PM.png From here you can adjust how many days per week you want to train and how many intense workouts you want per week. Screen Shot 2024-09-12 at 5.12.32 PM.png Keep in mind, if you choose to do more days of training you may receive a warning that your plan has too much training load. You can restore the plan to the original settings to get you back on track by selecting Restore Schedule. Screen Shot 2024-09-12 at 5.01.59 PM.png If you'd like to tinker you can also reduce the duration of workouts, or change how many intense days you have per week to get your desired training schedule. Restoring your Original Schedule If at any point you'd like to restore your plan back to the initial recommendation go ahead and select the Restore option located to the right of the settings button and then hit Restore Schedule: Screen Shot 2024-09-12 at 4.55.29 PM.png Screen Shot 2024-09-12 at 4.58.40 PM.png Step 6: Name your plan and Review! Finally you can go ahead and give your training plan a name, and take the plan to review! Screen Shot 2024-09-12 at 5.04.53 PM.png You will see a breakdown of your custom training plan with details of your schedule and an overview of your plan phases and when they start, before you add the plan to your Calendar Screen Shot 2024-09-12 at 5.06.36 PM.png Your plan will be composed of these three different phases: - Base Training Phase is where it all begins. It's the foundation of cycling and triathlon success, developing resilient aerobic fitness and laying the groundwork for higher-intensity, discipline-specific training later on. The importance of base training can't be overstated. - Build Training Phase builds discipline-specific fitness on your aerobic foundation, pushing you out of your comfort zone to increase your sustainable workload and make you faster. - Specialty Training Phase Focuses your training on the specific demands of your goals and/or events. This is a demanding discipline-specific final block of training. FAQ What if I already have events on my calendar? Plan Builder will detect events already on your calendar, and ask you to "Include" them once you reach the “Events” step of the process. What if I need to add events later? No problem! When new events are added after a custom plan has been added to the calendar, we’ll ask you if you would like those events to be accounted for in your plan and edit the plan to better fit that event. What if I need to take time off? You can add time at any point in your TrainerRoad Calendar once your plan is built. Learn how here: How to Add Time Off to My TrainerRoad Calendar What if I’ve already started training? Go ahead and choose a start date when you actually started training, even though it's in the past. This will make the plan automatically start where you were in your training! Why does my plan go Base/Build/Base? In your plan, when you have extra time before your goal event, alternating between Base and Build phases ensures your body stays responsive and well-prepared for your target event. Utilizing the Base phase after building fitness allows you to reduce fatigue, prevent plateaus, and enter your Specialty phase with the energy needed to maximize your event-specific gains. TrainerRoad Base training is not the same as Traditional Base training. So when TrainerRoad Base training is used after a Build phase, it does not revert the plan to significantly easier Z1/Z2 training. Instead, it strategically shifts your training to maintain progression while giving your body the necessary preparation for the final push into the Specialty phase. Note: If your plan is long enough, alternating between Base and Build serves the same preparatory function mentioned above. I got a different volume than what I’ve been doing, why is that? Your recommendation is customized for you based on your current capabilities as an athlete, your goal, and your Training Approach. If you are seeing a different volume than what you have been doing you might’ve been doing too much volume before, or not enough. Why did my long Endurance ride change to a Solo Ride? We recommend doing particularly long Sunday Endurance rides outside. You’ll notice that your training plan’s Solo Ride still has wattage/RPE targets and instructions on how to ride so that you can maintain the same goals as your scheduled workout. How do you know which training plan and schedule is best for me? We do a deep analysis of all of your data to intelligently recommend how much volume, intensity, and recovery you need. Where are Masters plans? Masters plans are training plans with one less day of intensity per week. You can adjust how many intense days per week your training schedule has. To do this open the Settings panel to change between 2- and 3-days of intensity per week. Masters should use 2-intense workout plans. Can I adjust the total amount of workouts per week? You can adjust how many workouts per week your training schedule has. To do this open the Settings panel to change between 2-6 workouts per week. We highly suggest using our customized training schedule recommendation, though. How can I make a plan for maintaining fitness? When you start building a plan, you will be asked if you want to build a plan for an event or fitness goals. If you would like to build a plan to maintain fitness, select fitness goals, then select your discipline and choose “Maintaining Fitness” as your goal. This will build a plan focused on maintaining your specific level of fitness. Can I make workouts too long or too short? If you edit your plan in a way that would be detrimental to your fitness goals, or ability to complete the plan, you’ll see a Warning banner on the page. This means your plan schedule is not recommended. Changing workout durations to be shorter than the initial recommendation, isn’t necessarily a bad thing, but you may be able to handle more than you think! I'm not trying to win races, but I do want to get into better shape. Is there a plan for that? Yes! Plan Builder can build plans structured around your primary discipline and goals. How does the PBv2 work for athletes who don’t have a target event? Plan Builder can build plans structured around your primary discipline and goals. How do I balance my strength training and other activities with my TrainerRoad Plan? Does Plan Builder consider strength training or cross-training? If you don’t have Activity Sync set up with TrainerRoad, we recommend getting that set up so that all of your training, strength training included, is imported to TrainerRoad. If you do anything that would lead to long-term burnout, TrainerRoad AI will adjust your TrainerRoad workouts down or prescribe a Rest Day. Will my current training plan change with the update? You’ll see the option to optimize your current custom plan if you have one added to your Calendar. You can always update your Training Approach and Training Schedule by clicking on the plan name or plan annotation from your Calendar. How can I update my plan if my goals or schedule change? You’ll see the option to optimize your current custom plan if you have one. You can always update your Training Approach and Training Schedule by clicking on the plan name or plan annotation from your Calendar. Where can I use the new Plan Builder? You can use the new Plan Builder on the TrainerRoad website! Can I use Plan Builder if I have limited time to train? Yes! You can even make plans with only 2 workouts per week. You can adjust the duration of any workout to be shorter if you want. Will Plan Builder re-build the plan if I add new events after the plan has started? Yes! Plan Builder will adjust around any event added to your Calendar. Can I still choose specific training phases (Base, Build, Specialty) manually? Yes! You can still add individual training phases to your Calendar. To add individual Training phases to your Calendar select Training Phases at the Training Plans page. I'm training for an event but I don't know the exact dates yet. What should I do? If you aren’t sure what the exact dates of your priority events are you have a couple of options! Add the event to your plan with an approximate date of when it may be. Once you know the date, update the event date on your Calendar and we’ll ask to update your plan to peak your fitness for your event. Build a plan without an event, selecting the event’s discipline and your personal goal. Once you know the date, add the event to your Calendar and we’ll update your plan to peak your fitness for your event. Are Triathlon plans supported? You can build a training plan with Plan Builder! There are some differences in the steps when you build a triathlon plan with Plan Builder instead of a cycling plan. Can I make a Polarized plan with the new Plan Builder? Currently you cannot build a Polarized Plan Builder plan. The good news is that this is something we are hoping to implement in the future.

Plan Builder • Last updated on Jul 21, 2026