Home Search Results

41 results for “Recovery”

Found 41 results

The Basics of Build Training

Principals: During the second phase of training, the Build phase, each type of workout takes on a more event-specific purpose where greater emphasis is placed on escalating the weekly stress load via workouts that are more event-specific than what was encountered during the Base phase. This is where increasingly event-specific types of training are emphasized with the intent to improve more pertinent types of fitness while the more basic forms of fitness are mostly maintained. If you’re not training for a specific event, view this phase of training as the one in which the intent is to grow your Functional Threshold Power the most. Not only does Build phase training allow athletes to heighten their level of training specificity, it also brings their fitness to a point where middle-priority events can factor into their weekly training. Which Build Phase Training Plan is right for me? The optimal Build Phase will vary from athlete to athlete depending on their goals for the season. We recommend checking out the discipline-specific articles for a more in-depth recommendation that will relate directly to your goals and aspirations for the season. You can view these articles from the "Training Questions" section of our Help Center. Below is a brief summary of the three main types of TrainerRoad Build Training. - Short Power Build includes a healthy balance of muscular endurance work but trades an increased emphasis on VO2Max and Anaerobic efforts with a reduction in sustainable power focus. Less muscular endurance, more repeatable aerobic power. This approach suits a rider who needs more explosive, short-punchy power capabilities. Criterium racers, cyclocross competitors, and nearly all MTB & track riders fall into this category. - General Power Build is geared more towards the athlete whose discipline doesn’t require any more focus on short punchy power than it does sustainable power. Therefore, the General Power Build phase training plan fits a rider looking to capitalize on a well-rounded blend of abilities in both areas. - Sustained Power Build is focused on developing greater sustained power through the use of strength endurance work (Sweet Spot), lactate tolerance workouts (Threshold), and a healthy dose of maximum aerobic power intervals (VO2max). These areas of focus translate to the ability to sustain high percentages of FTP for increasingly long durations. - Polarized Build uses the 80/20 and 95/5 Polarized training models, where 80% of the training is done at low intensity and 20% is done at high intensity. These phases are designed to further increase an athletes aerobic capabilities, building on Polarized base. Polarized plans may require greater training volume to generate equivalent adaptions. - Masters Build Phases provides more recovery time than their standard counterparts. These can be great for any athlete who need more recovery time, while still building on the base phase for greater adaptation. There are no more than two days of Sweet Spot, or higher-intensity workouts each week. How Important is Build Training? Build Phase training is a critical step in developing cycling-specific performance capabilities and increasing your FTP which we do not recommend skipping. If you do not have enough time to complete the full Base and Build leading up to your target event, check out this article in our Blog on the methods to shorten your Training Plan. Main Takeaway: The aim of Build is not only to produce big gains in FTP but also to increase specificity as you get closer to your target event. What's Next? After the Build Phase, your next phase of training is the Specialty Phase. Click here to learn everything you need to know about the Specialty Phase.

Understanding your Training Plans • Last updated on Aug 20, 2026

How to Test With the Ramp Test

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

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

How to Add Zwift Races to Your TrainerRoad Calendar

You can add a Zwift race to any day in your Calendar, swap any planned workout on your Calendar for a Zwift race, or schedule a reoccurring Zwift races in the schedule step of Plan Builder. How to Add a New Zwift Race to your Calendar Step One: Go to the TrainerRoad Calendar on the TrainerRoad website Step Two: Select the Add button in the right hand corner of the Calendar Screenshot 2026-04-13 at 12.03.03 PM.png Step Three: Choose Zwift Race from the menu that appears Screenshot 2026-04-13 at 12.01.38 PM.png Step Four: Fill out the details for your Zwift Race and add it to your Calendar! When you click on the Zwift race on your Calendar the details you've entered here and the option to mark it as complete will appear. Screenshot 2026-04-13 at 12.06.50 PM.png How to Swap a Workout on your Calendar for a Zwift Race Whether you are swapping todays workout to a Zwift race, or you want to schedule a Zwift race in advance, you will want to do this from the TrainerRoad calendar. Here's how to add an ad-hoc Zwift race to your Calendar: Step One: Go to your TrainerRoad Calendar Step Two: Right click on the workout that you would like to make a Zwift race and select Zwift Race' Screenshot 2026-04-13 at 12.08.15 PM.png Step Three: If you'd like to complete this race on a different day than the workout was originally scheduled, drag and drop the scheduled Zwift race to that day! How to Schedule Reoccurring Zwift Races If you have a weekly Zwift race that you would like to add to your TrainerRoad plan, you'll need to do this through the scheduling step of Plan Builder. Here's how to access this plan and add in Zwift races for an existing plan or a brand new plan. Adding to a New Plan You can add reoccurring workouts to a new TrainerRoad plan in the schedule step of Plan Builder. Here's how! Step One: Begin building your custom plan with Plan Builder, following the steps until you reach 'Training Schedule' Step Two: When you reach the Training Schedule' drag and drop one of your hard interval workouts to the day that you would like to complete the Zwift race. Step Three: Select the drop down menu for that day. In the drop down menu select Zwift Race Screenshot 2026-04-13 at 12.10.08 PM.png Step Four: Finish building your plan with Plan Builder and add the plan to your Calendar. You will now see Zwift races schedule on your plan! Note: Zwift races won't be scheduled during recovery weeks. We recommend taking these weeks off from Zwift racing so that you can fully recover from training! Adding to an Existing Plan To add reoccurring Zwift workouts to an existing TrainerRoad plan you'll need to edit your current weekly schedule. Here's how to do this Step One: Go to your TrainerRoad Calendar Step Two: Find any training phase annotation and click on it Step Three: In the menu that appears hover over Training Days and hit 'Edit Weekly Schedule' Step Four: When you reach the Training Schedule' drag and drop one of your hard interval workouts to the day that you would like to complete the Zwift race. Step Five: Select the drop down menu for that day. In the drop down menu select Zwift Race Step Four: Finish building your plan with Plan Builder and add the plan to your Calendar. You will now see Zwift races schedule on your plan! Note: Zwift races won't be scheduled during recovery weeks. We recommend taking these weeks off from Zwift racing so that you can fully recover from training!

Calendar • Last updated on Apr 13, 2026

How to Add Multi-Day Events to Your Calendar

If you’re preparing for a multi-day event like a stage race, training camp, or bike-packing trip, you’ll want to add it to your Calendar as a stage race. This ensures your training plan incorporates it appropriately and supports your performance and recovery across multiple days. How to Prioritize Your Multi-Day Event Before you add a multi-day event, decide how important it is this season. TrainerRoad lets you assign a priority level to each event, which influences how your training plan adapts to support it. A Events: Highest priority events - Your training plan incorporates a full taper leading into this event and a recovery week afterward. - Recommended if this is your main goal of the season or your only event. - You can only have a few A events each year. B Events: Still important, but not your top priority - Includes some extra rest and an opener workout before the event. - No recovery week, but you should start the event feeling fresh. - Good choice if you want to feel strong for this event but are building toward a bigger goal later in the season. C Events: Lower priority events, treated like challenging workouts - No taper or recovery—training continues uninterrupted. - Ideal if your multi-day event is a stepping stone in your larger training journey. Adding a Multi-Day Event Through Plan Builder If you're starting from scratch and don't have a plan built, Plan Builder is the best place to add your multi-day event. Here's how: Step 1: Head to the TrainerRoad website or open the TrainerRoad app and launch Plan Builder by selecting Training Plans > Create my Custom Plan Screen Shot 2025-04-21 at 2.36.31 PM.png Step 2: Choose an Event Based Plan Screen Shot 2025-04-21 at 2.41.42 PM.png Step 3: When you reach the Events step select +Add Event Step 4: Add Your Multi-Day Event When prompted to enter your event type, scroll down and choose “Stage Race” as the event type. - In the box below, you will have the option to choose the discipline of your event. (e.g., Road Race, Cross-Country MTB, etc.) - Assign a priority level (A, B, or C) based on your goals. Hit Next to begin adding stages (days). Screen Shot 2025-04-21 at 2.42.54 PM.png Step 5: Now you will add each individual stage. Add the Stage name, date of the ride day, estimated duration, and estimated intensity. Screen Shot 2025-04-21 at 2.45.50 PM.png Step 6: Hit Add Stage to add a day to your multi-day event. Repeat this step for however many days of riding your event includes. Screen Shot 2025-04-21 at 2.46.29 PM.png Step 7: When you are finished adding stages select Save. Your multi-day event is now apart of your plan. Continue building out your Plan Builder plan to add your plan and multi-day event to your Calendar. Adding a Multi-Day Event to an Existing Plan Already have a plan on your Calendar? No problem—you can add a multi-day event manually without restarting your plan. Step 1: Open your Calendar on the TrainerRoad website or app. Step 2: Click the "+ Add" icon. Screen Shot 2025-04-21 at 2.57.00 PM.png Step 3: Select “Event” from the menu Screen Shot 2025-04-21 at 2.58.26 PM.png Step 4: Add Your Multi-Day Event When prompted to enter your event type, scroll down and choose “Stage Race” as the event type. - In the box below, you will have the option to choose the discipline of your event. (e.g., Road Race, Cross-Country MTB, etc.) - Assign a priority level (A, B, or C) based on your goals. Screen Shot 2025-04-21 at 3.00.17 PM.pngStep 5: Now you will add each individual stage. Add the Stage name, date of the ride, estimated duration, and estimated intensity. Screen Shot 2025-04-21 at 3.01.38 PM.pngStep 6: Hit Add Stage to add a day to your multi-day event. Repeat this step for however many days of riding your event includes. Screen Shot 2025-04-21 at 3.02.01 PM.png Step 7: When you are done adding stages hit Save. TrainerRoad AI will prompt you to adapt your plan around your new event!

Plan Builder • Last updated on Mar 06, 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

RPE Key Explained

Rate of Perceived Exertion (RPE) refers to a 1-10 scale to self-report the intensity of an effort. Our RPE scale is based largely on Matt Fitzgerald's running and swimming RPE scale. We use it because it falls in line with what we consider correct exertion levels for what we're trying to achieve with the workouts. How to Use the RPE Scale The RPE Scales are broken into three separate columns: Column 1 - Rate of Perceived Exertion (RPE) from 1-10 Column 1 lists the Rate of Perceived Exertion (RPE) on a 1-10 rating. Lower RPE ratings are hardly distinguishable (RPE 1-2, RPE 3-4, RPE 5-6), which is why the lower RPE ratings are collapsed into a single row. Column 2 - Effort Level Column 2 lists effort levels relative to each RPE rating (e.g. a Moderate effort should feel like a 7/10 according to your rate of perceived exertion level). Column 3 - Zone/Pacing Equivalent Column 3 lists TrainerRoad's cycling power zones, and the workout types for swims and runs that you would perform in these zones. These give cyclists and triathletes a way to more easily understand how their RPE levels compare to the effort levels of their cycling power zones. For example, riders understand what the "Endurance" power zone feels like on the bike. Using the RPE chart and knowing that "Easy-Moderate" should feel about the same RPE that "Endurance" work feels like on the bike, athletes have a better idea of how their Easy-Moderate pace should feel during running and swimming workouts. Cycling RPE scale | | | | | --- | --- | --- | | RPE 2 | Recovery | Active Recovery | | RPE 3 | Very Easy | Warm-up/Cooldown | | RPE 4 | Easy | Endurance | | RPE 5 | Comfortable | Endurance | | RPE 6 | Comfortably Hard | Tempo | | RPE 7 | Hard | Tempo/Sweet Spot | | RPE 8 | Very Hard | Threshold | | RPE 9 | Very very hard | TR VO2max | | RPE 10 | Maximal Effort | Anaerobic Capacity | Example of Outside Cycling Workout Using RPE The outside-workout equivalent of "Darwin" includes the following description: "Warm Up: - Ride for 6 minutes gradually raising your effort from RPE 4 to 7. - 4 minutes easy. Main Set: - 4x10 minutes at RPE 8 with 3 minutes easy between intervals. Cool Down: - 1 minute easy." This workout begins with a warm-up period between RPE 4-7. This effort should range from an "Easy" pace to your "Sustained Power" abilities. Relating this to Power Zones within TrainerRoad, your effort should range between 55% FTP (just above Active Recovery) to 88%-94% FTP (Sweet Spot). Your main set has you settling in at a "Threshold" pace. Relating this RPE level to Power Zones within TrainerRoad, your effort should range between 95%-105% FTP. Your cool-down period finishes your workout with an RPE 4 pace, which relates to around 55% FTP. Running RPE Scale | | | | | --- | --- | --- | | RPE 2 | Very very easy | Recovery | | RPE 3 | Very Easy | Endurance | | RPE 4 | Easy | Endurance | | RPE 5 | Comfortable | Marathon | | RPE 6 | Comfortably Hard | Half Marathon | | RPE 7 | Hard | 10k | | RPE 8 | Very Hard | 5k | | RPE 9 | Very very hard | Mile | | RPE 10 | Maximal Effort | Sprints | Examples of Run Workouts Using RPE in TrainerRoad: A running workout titled, "Run VO2max Intervals", includes the following workout description: "Run 12min working up to Easy-Moderate, RPE 6 pace to warm up, then this week repeat 18 Hard, RPE 9, 30-second high-speed surges, recovering for only 30 seconds after each; run 10min Easy, RPE 4 to cool down for a total of 40 minutes of running" This workout begins with an RPE 6 pace, transitions into several RPE 9 efforts, and finishes with what should feel like an RPE 4 cool-down period. Referring to the second column in the RPE chart, this translates to beginning the workout at an "Easy-Moderate" pace, transitioning into 18 "Hard" efforts, and cools down with an "Easy" 10 minutes of running. Swimming RPE Scale | | | | | --- | --- | --- | | RPE 2 | Very very easy | Recovery | | RPE 3 | Very Easy | Endurance | | RPE 4 | Easy | Easy Swim or Warm-up | | RPE 5 | Comfortable | Easy-Moderate Swim | | RPE 6 | Comfortably Hard | Moderate Swim | | RPE 7 | Hard | Moderate-Hard Swim | | RPE 8 | Very Hard | Hard Swim | | RPE 9 | Very very hard | Fastest Average | | RPE 10 | Maximal Effort | All Out Sprints | Examples of Swim Workouts using RPE in TrainerRoad: A swimming workout titled, "Continuous Base Swim (2400m)", includes the following workout description: "Warm-Up 300m Easy, RPE 4 1800m Easy-Moderate, RPE 6 Cool-Down 300m easy, RPE 4" This workout warms up with an RPE 4 effort, transitions into an RPE 6 effort, and cools down with an RPE 4 effort. Referring to the RPE chart, the workout begins with an "Easy" pace, moves into an "Easy-Moderate" pace, and concludes with an "Easy" cool-down period.

Triathlon Training • Last updated on Aug 20, 2026

Workout Levels

Workout Levels are a metric within TrainerRoad that provide a way to easily compare the difficulty of workouts. Workout levels compare the relative difficulty of workouts within each energy system and training zone. They range from 1 to 10, with 1 representing an easy workout and 10 being a very difficult one. How are Workout Levels calculated? Workout Levels go beyond traditional metrics, like Training Stress Score (TSS) and Intensity Factor (IF). They utilize TrainerRoad AI's data-driven insights and incorporate nuanced factors such as repetition, interval length, and recovery time to quantify the relative difficulty of each TrainerRoad workout. The result is workout difficulty rankings that are based on real-world experience and easy to understand. Workout Levels are unique to TrainerRoad, using a formula derived from machine learning and based on our extensive data set. Where are Workout Levels displayed? The primary Workout Level for a workout is displayed on the workout profile alongside other workout information such as duration, TSS, and IF. You will see the workout level on all TrainerRoad workouts: Screenshot 2026-07-16 at 3.09.40 PM.png Workout Levels on the Calendar You will also see a workouts primary Workout Level in the upper left hand corner below the title of the workout when viewing an individual workout: Screenshot 2026-07-16 at 3.11.31 PM.png Primary Workout Level for an Individual Workout Note: The only structured workouts without Workout Levels are FTP assessments and custom workouts. When viewing a TrainerRoad workout you will also see the other Workout Levels targeted in any given workout in the Workout Levels chart below AI Predicted Difficulty. These levels show the performance targets for that particular workout relative to your current FTP: Screenshot 2026-07-16 at 3.18.07 PM.png FAQ How are these different from my individual Athlete Levels? Your individual Athlete Levels are a representation of your capabilities within the context of Workout Levels. Workout Levels are ML-driven quantifications of the relative difficulty workouts. Athlete Levels show your relative current abilities across Training Zones. You can check your Athlete Levels in your Career in the relative zone to check what difficulty of workouts are right for you based on your current abilities. Are Workout Levels always comparable? While Workout Levels do give you a good sense of how a workout might compare relative to another workout in TrainerRoad, Workout Levels are not strictly comparable even within one zone. How a workout feels to you can vary from one workout to the next based on the overall structure and duration of the workout. For this reason we recommend using AI Predicted Difficulty alongside Workout Levels for more insight into how your planned training might feel. Are Workout Levels personalized to each athlete? No. Workout Levels are assigned to a specific workout based on its difficulty and are calculated regardless of an athlete's abilities. Individual Athlete Levels are unique to each athlete. Your Progression Levels give you an indication of what workout difficulty you will be capable of completing. Will my custom workouts have Workout Levels? No, custom workouts do not currently have Workout Levels. Will Outside Workouts have Workout Levels? Yes. Every Outside Workout in the TrainerRoad workout library will have Workout Levels assigned to them. If you find an Outside Workout that doesn't have Workout Levels, please contact [email protected]

TrainerRoad AI • Last updated on Jul 16, 2026

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

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 Sync and Analyze Runs in TrainerRoad

Running activities can be imported and analyzed within TrainerRoad. Runs can be accessed in the apps and website and are automatically imported from Strava or Garmin Connect via Activity Sync, or manually imported on the TrainerRoad website. How to Import Runs into TrainerRoad Enable Activity Sync with Strava and/or Garmin Connect to automatically import your running activities. Your imported runs will automatically associate with the planned runs on your Calendar once they import into TrainerRoad. Runs will automatically backfill once you set up Activity Sync. If you haven't already you can set up activity sync with these two platforms for automatic syncing of your runs: - Strava - Garmin Connect Manually Importing Runs You can also manually import runs as .fit .tcx .gpx .pwx .zip and .json files directly into TrainerRoad. To manually import one or several runs follow these steps. Step One: Log on to the TrainerRoad website and select the Career tab Step Two: From the Career menu select Activity List Screenshot 2026-07-16 at 1.37.29 PM.png Step Three: Select Import Activity to launch the Import Activity tool. Screenshot 2026-07-16 at 1.39.36 PM.png Step Four: Drag and drop files, or select Browse, to import your run activities. Screenshot 2026-07-16 at 1.40.35 PM.png When your run is finished uploading you will have the option to view the new activity details or exit out! Analyzing Run Data You can dig into the contents of your completed runs on the TrainerRoad website. To take a closer look at your stats from a finished run select your run from the TrainerRoad Calendar. This will give you an overview of your stats for the run as well as a Map of the run if you ran outside. To drill further into the run select View Details. Screenshot 2026-07-16 at 2.02.36 PM.png From here you can drag and scroll over the graph at the top of the run to get statistics for specific durations of the run. You can also see a breakdown of any laps you took during the workout and zoom in closer on the map for your run (if you ran outdoors.) Screenshot 2026-07-16 at 2.04.37 PM.png At the bottom of your run you can also enter notes for the run and disassociate or associate your run with any planned run on the TrainerRoad Calendar. Screenshot 2026-07-16 at 2.05.50 PM.png Frequently Asked Questions What data is displayed on the Run Activity Details page? Run details include pace, elevation, intervals, and a map when the ride has been completed outdoors. It will also include cadence, heart rate, and power if your device records these metrics. Can I switch between using kilometers and miles? You can manage your preferences for units from the Account section of the website or apps. How is Run TSS measured in TrainerRoad? Currently, Run TSS is estimated using RPE or heart rate. You can learn more about TSS estimated by heart rate here: How to Estimate Training Stress with Heart Rate Data Does TrainerRoad AI see my runs? Yes! TrainerRoad AI will consider your runs when considering your overall training load and making rest and recovery siggestions. What platforms does this import work with? TrainerRoad will import runs from Strava and Garmin Connect. Can I import indoor runs into TrainerRoad? Yes! Runs marked as being completed indoors on the device you use to record running activities will automatically be imported into TrainerRoad and marked as indoor activities. Why do some of my runs not have GPS files associated with them? If you aren’t seeing a GPS file alongside your run, this means the run was marked as being completed indoors on a treadmill.

Activity Sync • Last updated on Jul 16, 2026