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Bkool Pro

The Bkool Pro is an electronic, wheel-on trainer that uses an electromagnetic system to automatically control resistance during your workouts. First thing’s first! Make sure you’ve downloaded the TrainerRoad app here. bkool-pro-trainer.jpg Device Compatibility | | Connections | | Modes | | Calibration | | Cadence 1 | | --- | --- | --- | --- | --- | --- | --- | --- | | | Ant+ | Bluetooth | ERG | Resistance | Ant+ | Bluetooth | | | iOS | ✔ 2 | ✔3 | ✔ | ✔ | N/A 5 | N/A 5 | ✔ | | Android | ✔ 2 | ✔3 | ✔ | ✔ | N/A 5 | N/A 5 | ✔ | | Windows | ✔ 2 | ✔ 3,4 | ✔ | ✔ | N/A 5 | N/A 5 | ✔ | | Mac | ✔ 2 | ✔3 | ✔ | ✔ | N/A 5 | N/A 5 | ✔ | Show footnotes [1] Cadence transmitted by a smart trainer is an estimation of your cadence. This may not always be 100% accurate given potential changes in ride data throughout pedal stroke especially during periods of inconsistent cadence. For best results, the use of a dedicated cadence sensor is suggested, but not required. [2] ANT+ USB or key may be required to connect to ANT+ devices. [3] When pairing the Bkool Pro via Bluetooth, ERG and Resistance mode are not available. The Bkool will only be able to pair as a power meter without any automatic resistance control. [4] In order to use Bluetooth with TrainerRoad, a device with Bluetooth 4.0 is required. See more information here. [5] Bkool trainers come "factory calibrated" and thus doesn't require nor can you complete a spindown calibration. How to Use Your Bkool Pro - Choosing Your Connection - Connect via ANT+. - Connect via Bluetooth. - Click here to learn how to pair your devices and adjust device settings. - Choosing Your Trainer's Mode - Erg Mode (default) - Resistance Mode - Calibration - Perform a Spindown calibration before each ride to ensure that your power is always as consistent as possible. - PowerMatch - Using a power meter along with your trainer? Here's how to use PowerMatch. Bkool Pro Troubleshooting Device Dropouts - Dropouts can be seen while riding as an absence of data. You may be experiencing device dropouts if your data values drop to zero, or to a null '--' value. - Why this happens: The most common culprit of dropouts are typically low batteries which cause a weak signal, and interference from other nearby devices. - The solution: Click the following link to learn how to avoid device dropouts. ANT+ USB not recognized - Click here to learn more about ANT+ Troubleshooting. Bluetooth not connecting properly - As mentioned above, when pairing your Bkool Pro to TrainerRoad, you will not be able to use ERG or resistance mode. Via Bluetooth, the Bkool Pro will only be able to pair as a power meter without any type of resistance control. - Click here to learn more about Bluetooth Smart 4.0 Troubleshooting. Issues pairing your device - When trying to pair your device if you're unable to see, or pair your device properly, there may be a connection issue. This could be caused by a faulty connection with the device or another application may be using your Bluetooth or ANT+ connection. - The solution: Click on the following link to learn more about device pairing troubleshooting. Wattage Floor - It takes a minimum amount of watts to simply turn the pedals on a bike. This minimum wattage requirement can increase even more in higher gears. For more information on wattage floor and what it can look like, click here. - The solution: Change into an easier gear. This will allow your trainer to spin slower, thus allowing it to reach lower power values. Inaccurate Speed - Speed readings when riding indoors on a smart trainer are inherently unreliable. The "speeds" riders achieve indoors are often not representative of speeds they'd be going outdoors at equivalent power levels. - Simply put, indoor speed readings can be misleading and don't add any value to the workout so TrainerRoad does not display them during your ride. To learn more about speed readings on a smart trainer, click here. Floating Power / Power Not Following Prescribed Power - Dropouts can cause your power values to get "stuck" in place and follow a constant power rather than changing with the workout profile. - The solution: Avoiding dropouts will help reduce the possibility of this happening. - Wattage floor/ceiling - If you find that your power is floating above your prescribed power, typically during a recovery interval, you may be experiencing wattage floor. - The solution: Change into an easier gear. This will allow your trainer to spin slower thus allowing it to reach lower power values. To learn more about what a wattage floor is, click here. - Power smoothing set to too high of a value can give the illusion that your power is not following the target power when in reality, it is. Power smoothing takes a running average of your incoming power over the span of time that you have selected in your settings, 1-30 seconds. Your average power over that time span is then shown on your workout player. - Common cases - You would notice this at the onset of an interval. When the interval starts, you may notice that your power is lagging behind quite a bit and then eventually rises to meet the prescribed wattage. This is due to the running average that's being calculated. - The solution - To fix this, you may need to lower your power smoothing value in your settings. If power smoothing is desired, we recommend adjusting your settings to around 4-7 seconds for most workouts. This should allow you to visually smooth your power while still allowing it to your power to catch up quickly when entering intervals. - NOTE: PowerSmoothing only visually adjusts your power during your workout. Only raw data is stored during your ride. Due to this, you may notice a difference between post, and during, workout graphs. - ERG Mode Not Set: If your trainer is set to resistance mode (or slope/standard mode with some trainers) your power will not be automatically adjusted to match the target power. In this case, your power may be graphed similarly to that of a power meter and float around without following any workout profile. Automatic Resistance Control (ERG) mode is not working - If you're pairing your Bkool Pro via Bluetooth, your trainer will only be able to be paired as a power meter. Using this method of pairing will only allow power data transfer without the ability to manually or automatically control resistance levels - The Solution: In order to pair your trainer as a smart trainer, you'll need to pair via ANT+ instead. - Note: Bkool had indicated that there was a bug in their firmware that caused the resistance adjustment problems many Bkool users were experiencing. Not to worry though! They've released a firmware update with a fix for this, which is necessary for the best performance and functionality. Please read this article for instructions on how to update the Bkool firmware. Bkool Pro Best Practices Update Firmware - Updating your trainer's firmware to the latest release is very important. Many of these updates contain fixes that the manufacturer has been working on. Updating your firmware whenever the latest release is available will make sure that your device is always up-to-date with the most recent features and improvements. - Follow the steps found in this article to update your Bkool Pro's firmware. Gearing - When using ERG mode, follow the gearing suggestions found in our smart trainer modes explained article for best results. - If using resistance, or standard/slope mode, you will need to make sure to shift your gears just as you would when riding outdoors. Doing so will allow you to reach your prescribed target power during your workout. Tire Pressure - To ensure that you're experiencing the most consistent training with a wheel-on trainer, make sure to check the following: - Calibrate before each ride - Ensure that your tire is inflated to the same pressure before each ride. Trainer Contact Pressure - To ensure that you're experiencing the most consistent training with a wheel-on trainer, you should make sure that your trainer contact pressure is the same each time that you install your bike on the trainer. When tightening the roller onto your wheel, once the trainer touches the wheel, turn the knob 2-3 full rotations. Remember how much you tighten this tension before each workout and follow the same steps each time you place your bike back on the trainer.

Smart Trainers • Last updated on Aug 13, 2026

Bkool Pro 2

The Bkool Pro 2 is an electronic, wheel-on trainer that uses an electromagnetic system to automatically control resistance during your workouts. First thing’s first! Make sure you’ve downloaded the TrainerRoad app here. Bkool_Pro_2_360_00025.jpg Device Compatibility | | Connections | | Modes | | Calibration | | Cadence 1 | | --- | --- | --- | --- | --- | --- | --- | --- | | | Ant+ | Bluetooth | ERG | Resistance | Ant+ | Bluetooth | | | iOS | ✔ 2 | ✔3 | ✔ | ✔ | N/A 5 | N/A 5 | ✔ | | Android | ✔ 2 | ✔3 | ✔ | ✔ | N/A 5 | N/A 5 | ✔ | | Windows | ✔ 2 | ✔ 3,4 | ✔ | ✔ | N/A 5 | N/A 5 | ✔ | | Mac | ✔ 2 | ✔3 | ✔ | ✔ | N/A 5 | N/A 5 | ✔ | Show footnotes [1] Cadence transmitted by a smart trainer is an estimation of your cadence. This may not always be 100% accurate given potential changes in ride data throughout pedal stroke especially during periods of inconsistent cadence. For best results, the use of a dedicated cadence sensor is suggested, but not required. [2] ANT+ USB or key may be required to connect to ANT+ devices. [3] When pairing the Bkool Pro 2 via Bluetooth, ERG and Resistance mode are not available. The Bkool will only be able to pair as a power meter without any automatic resistance control. [4] In order to use Bluetooth on Windows devices, a Bluetooth dongle is required. See more information here. [5] Bkool trainers come "factory calibrated" and thus doesn't require nor can you complete a spindown calibration. How to Use Your Bkool Pro 2 - Choosing Your Connection - Connect via ANT+. - Connect via Bluetooth. - Click here to learn how to pair your devices and adjust device settings. - Choosing Your Trainer's Mode - Erg Mode (default) - Resistance Mode - Calibration - Perform a Spindown calibration before each ride to ensure that your power is always as consistent as possible. - PowerMatch - Using a power meter along with your trainer? Here's how to use PowerMatch. Bkool Pro 2 Troubleshooting Device Dropouts - Dropouts can be seen while riding as an absence of data. You may be experiencing device dropouts if your data values drop to zero, or to a null '--' value. - Why this happens: The most common culprit of dropouts are typically low batteries which cause a weak signal, and interference from other nearby devices. - The solution: Click the following link to learn how to avoid device dropouts. ANT+ USB not recognized - Click here to learn more about ANT+ Troubleshooting. Bluetooth not connecting properly - As mentioned above, when pairing your Bkool Pro 2 to TrainerRoad, you will not be able to use ERG or resistance mode. Via Bluetooth, the Bkool Pro 2 will only be able to pair as a power meter without any type of resistance control. - Click here to learn more about Bluetooth Smart 4.0 Troubleshooting. Issues pairing your device - When trying to pair your device if you're unable to see, or pair your device properly, there may be a connection issue. This could be caused by a faulty connection with the device or another application may be using your Bluetooth or ANT+ connection. - The solution: Click on the following link to learn more about device pairing troubleshooting. Wattage Floor - It takes a minimum amount of watts to simply turn the pedals on a bike. This minimum wattage requirement can increase even more in higher gears. For more information on wattage floor and what it can look like, click here. - The solution: Change into an easier gear. This will allow your trainer to spin slower, thus allowing it to reach lower power values. Inaccurate Speed - Speed readings when riding indoors on a smart trainer are inherently unreliable. The "speeds" riders achieve indoors are often not representative of speeds they'd be going outdoors at equivalent power levels. - Simply put, indoor speed readings can be misleading and don't add any value to the workout so TrainerRoad does not display them during your ride. To learn more about speed readings on a smart trainer, click here. Floating Power / Power Not Following Prescribed Power - Dropouts can cause your power values to get "stuck" in place and follow a constant power rather than changing with the workout profile. - The solution: Avoiding dropouts will help reduce the possibility of this happening. - Wattage floor/ceiling - If you find that your power is floating above your prescribed power, typically during a recovery interval, you may be experiencing wattage floor. - The solution: Change into an easier gear. This will allow your trainer to spin slower thus allowing it to reach lower power values. To learn more about what a wattage floor is, click here. - Power smoothing set to too high of a value can give the illusion that your power is not following the target power when in reality, it is. Power smoothing takes a running average of your incoming power over the span of time that you have selected in your settings, 1-30 seconds. Your average power over that time span is then shown on your workout player. - Common cases - You would notice this at the onset of an interval. When the interval starts, you may notice that your power is lagging behind quite a bit and then eventually rises to meet the prescribed wattage. This is due to the running average that's being calculated. - The solution - To fix this, you may need to lower your power smoothing value in your settings. If power smoothing is desired, we recommend adjusting your settings to around 4-7 seconds for most workouts. This should allow you to visually smooth your power while still allowing it to your power to catch up quickly when entering intervals. - NOTE: PowerSmoothing only visually adjusts your power during your workout. Only raw data is stored during your ride. Due to this, you may notice a difference between post, and during, workout graphs. - ERG Mode Not Set: If your trainer is set to resistance mode (or slope/standard mode with some trainers) your power will not be automatically adjusted to match the target power. In this case, your power may be graphed similarly to that of a power meter and float around without following any workout profile. Automatic Resistance Control (ERG) mode is not working - If you're pairing your Bkool Pro 2 via Bluetooth, your trainer will only be able to be paired as a power meter. Using this method of pairing will only allow power data transfer without the ability to manually or automatically control resistance levels - The Solution: In order to pair your trainer as a smart trainer, you'll need to pair via ANT+ instead. - Note: Bkool had indicated that there was a bug in their firmware that caused the resistance adjustment problems many Bkool users were experiencing. Not to worry though! They've released a firmware update with a fix for this, which is necessary for the best performance and functionality. Please read this article for instructions on how to update the Bkool firmware. Bkool Pro 2 Best Practices Update Firmware - Updating your trainer's firmware to the latest release is very important. Many of these updates contain fixes that the manufacturer has been working on. Updating your firmware whenever the latest release is available will make sure that your device is always up-to-date with the most recent features and improvements. - Follow the steps found in this article to update your Bkool Pro 2's firmware. Gearing - When using ERG mode, follow the gearing suggestions found in our smart trainer modes explained article for best results. - If using resistance, or standard/slope mode, you will need to make sure to shift your gears just as you would when riding outdoors. Doing so will allow you to reach your prescribed target power during your workout. Tire Pressure - To ensure that you're experiencing the most consistent training with a wheel-on trainer, make sure to check the following: - Calibrate before each ride - Ensure that your tire is inflated to the same pressure before each ride. Trainer Contact Pressure - To ensure that you're experiencing the most consistent training with a wheel-on trainer, you should make sure that your trainer contact pressure is the same each time that you install your bike on the trainer. When tightening the roller onto your wheel, once the trainer touches the wheel, turn the knob 2-3 full rotations. Remember how much you tighten this tension before each workout and follow the same steps each time you place your bike back on the trainer.

Smart Trainers • Last updated on Aug 13, 2026

Wahoo KICKR Snap

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

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

Ramp Test FAQs

The Ramp Test is our preferred method for getting an effective estimate of Functional Threshold Power: a measure of cycling performance and the metric used to guide all TrainerRoad workouts. To learn more about FTP testing and the Ramp Test, click here. Ramp Test - Frequently Asked Questions How does TrainerRoad calculate my FTP from the Ramp Test? We take 75% of your best one-minute power. If you are above target for the final minute, the app will reduce your result by a small amount. It’s important to follow the target power closely as you progress through your test. How hard should I go during the ramp test? For the most accurate results, give the ramp test everything you've got. At the end of the testing section, you should have nothing left in the tank. I didn’t immediately stop pedaling immediately after I failed the test. Does this affect my FTP calculation? Nope! Your FTP is based on your best one-minute power, not your last one-minute power. So, soft-pedaling or grinding gears after finishing the ramped section will not affect your FTP score in any way. What if I think my score is too high? If you score slightly higher than you expect, we recommend you still keep the Ramp Test result and see how training goes. You might surprise yourself with how much you're able to handle. Our workouts are designed to be pretty challenging, but doable. If you are able to successfully complete the first several workouts using your Ramp Test FTP, you'll know that you're using the correct FTP. That said, if you find that you are unable to complete many of your prescribed workouts, you can go ahead and decrease your FTP in 2-5% increments as needed. What if I think my score is too low? If you score slightly lower than you expect we recommend you still take the Ramp Test result and see how training goes. In particular, pay attention to how you're able to handle threshold work or any VO2 max efforts. If you feel that typically very hard workouts are just too easy, you can always manually adjust your FTP on your Account page. We recommend adjusting in 2-5% increments as needed. If you think your FTP result is much lower than it should be we recommend to check the following: - Did you REALLY dig deep and go hard? - Do you have excessive fatigue going into the test? - Did you have a major power dropout during your Ramp Test? - Were you able to achieve a level of performance similar to recent PRs? - Did you follow the target power closely? - Remember, the app will reduce your result by a small amount if you are above target for the final minute I’m a steady-state athlete (TT or triathlon). Should I do the Ramp Test or is the 20-minute test a better assessment for me? We recommend the Ramp test. Even though the intensity of the effort required during the final steps of a Ramp Test is well above the intensity required during a longer, lower-intensity effort, the information gleaned from the ramp protocol is more accurate than an FTP estimate based on a poorly paced 8- or 20-minute test. With a sufficient level of commitment and freshness, this format leaves little room for error in cyclists of all disciplines. I went into the test fatigued and got a low score. I thought the new test is less dependent on fatigue? While the new test may take less time and may exact a smaller physiological toll on the athlete, it is not any easier. You need to be reasonably recovered and prepared for any assessment workout in order to obtain usable results. Can/should I do the Ramp Test more often than the 8/20 minute tests? We still recommend assessing every 4-6 weeks. If you’ve taken more than 3-4 weeks off from training, resume training following an FTP assessment. Do you still have the old 8 and 20-minute tests? Yes! The 8 minute and 20-minute tests aren’t going anywhere, and you can still use them if you prefer them. Can I increase the warmup? We don't recommend increasing the warmup, but it can be done if necessary. Due to the very low-intensity nature of the warmup and the fact that it’s scaled to your previous or predicted FTP, this assessment incorporates a sufficient warm-up period that will adequately prepare riders for the higher-intensity steps that will close the ramp assessment. If, however, you’d prefer to add a few extra minutes of warmup time prior to beginning the Ramp Test, do so every time you perform a Ramp Test in order to keep the results and protocol consistent. Should I do this test in ERG mode? If you have a smart trainer we recommend that you do the test in ERG mode (default). A smart trainer is not required and those doing the test in ERG mode do not have an advantage over individuals on a traditional trainer. What is a good ride to do after the Ramp test to keep my TSS® in line with the 8/20 minute tests? It’s not required to do a workout after the Ramp Test. But for riders who want to get a little work in, we recommend actively recovering for 10-15 minutes followed by one of these workouts: - Carter - Birch - West Vidette - Pettit - Homers Nose - Bald Knob Why can't I find the Ramp Test in the app? Make sure that your app is up to date. The Ramp Test is not available on some older versions of the TrainerRoad. If it's still not showing up, check to see if there are filters enabled that might be hiding the app from your workouts list. Note: The Ramp Test is not available in our Legacy app. Legacy users will need to continue using the 8- and 20-minute FTP tests. If you have any questions about this, please contact our support team at [email protected].

General Usage FAQs • Last updated on Aug 13, 2026

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

The Basics of Base Training

Principles: The purpose of base training is to establish a foundation of fitness that will allow cyclists to build towards their physiological potential for a goal event. It may seem counterintuitive to revert to base training every year after reaching new heights of performance, but this strategy pays dividends come race season. Much like a pyramid, our fitness is built in a hierarchical fashion, with the initial work serving as a critical foundation that will eventually support a higher peak. This foundation is achieved through effective base training in which cyclists raise their fitness levels. During this phase there are various transformations happening on different levels, but for the sake of simplicity, we’ll just focus on the efficiency of muscles to transform energy into speed on the bike. As you focus your training on developing your aerobic capacity, amongst other useful adaptations, you train your body to become more efficient at turning fat into energy and producing energy aerobically regardless of its fuel. This transformation takes place within the mitochondria (the powerhouses of the cell ) in your muscles. So, as you spend more time stressing your aerobic energy system, your body adapts by creating more efficient mitochondria. This adaptation will benefit you throughout all portions of your power curve because mitochondria are involved in turning energy into speed at all different intensities. Takeaway: By following a Base training plan, you will establish fundamental aspects of your fitness capabilities. The primary focus is on aerobic endurance, muscular endurance, and form/speed/power capabilities. TrainerRoad Base Plans: General, Traditional, Polarized, and Masters So it's time for base, but you aren't sure what will work best for you... what do you do? You can use the guide below to decide which Base plan is right for you. General Base This take on Base training integrates a bit more variety than the Traditional approach. You will see a lot of Sweet Spot work, but the plan also contains VO2 max intervals and neuromuscular bursts in the Low and Mid-Volume Plans. The reasoning behind this is that most amateur athletes when training at a low-intensity will run out of time in their schedules before they really tax their endurance muscles to the limit. Through Sweet Spot work, and a mix of higher intensity work, you can attain sufficient training stress to initiate adaptation in your limited training time. - When choosing a Base plan, we've found General Base (GB) is the best choice for most athletes who don't have enough time (less than 10 hours/week) to complete a full Traditional Base. If that's you, we recommend trying one of our General Base plans to fit your schedule. - This plan initiates general fitness gains much faster (can expect FTP increase in 6-8 weeks) Learn more in our blog post: What is General Base Training? Traditional Base The Traditional Base approach requires long, low-intensity hours in the saddle. There are a few key demographics that this approach is best for: - Those recovering from injury will benefit from the gentle approach of Traditional Base - Athletes who have large amounts of time before their target events. By planning their season well in advance of their race days, riders afford themselves the option of cultivating a wider base of fitness. Completing Traditional Base prior to a General Base circuit is one way to build this huge, substantial base. Polarized Base Polarized Training spits your training into two intensities at specific volumes: ≈80% low intensity, 20% high intensity or 95/5%. This structure takes more time in the saddle to generate comparable adaptations to General Base, but less than Traditional Base. Polarized training is best for: - Experienced athletes with a strong aerobic base who can handle intense sessions. - Athletes who have the time and want to train with long endurance sessions and hard high-intensity efforts. Masters Base Masters Base plans are designed to prioritize recovery with no more than two days of Sweet Spot, or higher-intensity workouts each week. These plans work well for: - These plans are made for athlete's who need more recovery time. - Any athlete who needs more recovery time will find these plans extremely beneficial, not just masters athletes. - They can be used for athletes returning to interval training after extended time off, injury, or illness. Learn more about Masters Plans from this article: What are Masters Plans? Takeaway: For most applications, General or Masters Base is the way to go. Relevant Podcasts [13:45] Podcast 068: Sweet Spot vs Traditional Base discussion Can I Skip Base Training? Typically, we do not recommend athletes skip any training phases. You will get the fastest if you work through all three training phases in order and to completion before moving onto your next phase of training. However, every rider has different time constraints, as well as different levels of fitness and cycling backgrounds going into their structured training. Here are a few common reasons that athletes want to skip Base: - Riders with heavily experienced backgrounds who are familiar with the level of base training they have at that point in the season. These riders can decide to bypass or reduce the duration of the Base phase, and move straight into a Build phase if they have been doing structured Base outside of TrainerRoad. - Riders with mid-level or minimal experience, whose target event is less than 28 weeks away (the time it takes to complete Base/Build/Specialty). We’d suggest s/he complete the entire Base phase of training and move as far along through the Build and Specialty training plans as time will allow. See our article "Not Enough Time!" To further explore how you should structure your season with less than 28 weeks. - Riders who are mid-season and have already peaked for en event, but have 16 or fewer weeks until their next event. These athletes should first consider a low-intensity training block but can absolutely skip base and jump back into Build. This is what we call a 'rebuild' and you can learn more about how to structure around this in our "Peaking for Multiple 'A' Races" article. Takeaway: No, you should probably not skip Base Phase, however there are a few fringe cases where it is an acceptable decision. Base Training Q&A Q: Time constraints aside, how many hours per week would I need to spend base training in order to improve upon last season's fitness? A: The goal is to increase your annual training volume by 5% but not more than 15% over last year’s training volume in order to improve upon last year’s performance without overdoing it. Q: Do I really have to go this easy during Base I? It doesn't seem like I'm working hard enough to gain any training benefit. A: Properly performed, Aerobic Endurance rides (roughly 60-80% FTP) train your type IIb fibers - which are the most versatile muscle fiber type - to prefer fat over sugar, one of the key objectives of Base Training. This adaptation is negatively affected if you work too hard, so go slow so your body learns to metabolize fat and spare sugar at low, but eventually greater, effort levels. Q: Sometimes I don't have the time for the prescribed ride duration. How can I address these time constraints without missing out on the benefits of base training? A: Although athletes competing in events requiring long hours on the bike need to adapt to long rides with no breaks, riding twice daily is often the only way to log high daily base mileage and is also an excellent way to reduce body fat during Base Training. Simply break your longer rides into 2 segments and perform them at the beginning, middle and/or end of your day. Try to refrain from breaking your long weekend ride into halves, and avoid breaking rides less than 90 minutes into smaller parts whenever possible. Q: Are recovery weeks really necessary when the training intensity is already so low? A: Yes. Regardless of the low intensity, the body needs time to absorb new stress before additional stress is applied, even if that stress isn't due to high-intensity intervals or race efforts. Recovery weeks will simply drop the stress to roughly half the stress of your current phase's toughest week but keep you on the bike the same number of times in order to avoid any disruption of your training schedule. Also, there’s no reason (nor benefit) to exceed 50% FTP during Recovery Weeks unless you are certain that riding over 50% FTP is still regenerative and restful and allows your body to recover and prep for the next, more stressful, block of training. Q: Which drills should I be doing per session and how many do I do for the duration? A: The drills are briefly during the workouts themselves. As long as you haven't checked the "Hide text during workout" box on the Profile tab, and the onscreen directions will prompt you to add particular drills at particular times.

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

Smart Trainer Modes Explained

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

Smart Trainers • Last updated on Aug 20, 2026

Bluetooth Smart (4.0) Troubleshooting

Experiencing problems pairing Bluetooth devices to TrainerRoad? You're in the right place to get some help! This article will help you identify solutions to your Bluetooth connections on your desktop or mobile device. IMPORTANT: The first thing is to make sure that your Bluetooth Smart devices aren't currently paired to any other devices or applications. Bluetooth devices can only pair to one receiver at a time, so if they're already paired somewhere else, they'll be invisible to TrainerRoad. About Bluetooth Smart Bluetooth Smart (4.0) is a wireless communication protocol that devices such as heart rate straps, speed/cadence sensors, and trainers use to communicate with TrainerRoad. Bluetooth connections are much like a phone call; they create connections that directly link one device to another. This varies from ANT+ which acts more as a radio transmitter that allows anyone with a radio receiver to "listen" to the data. Note: Bluetooth devices can only pair to one device at a time. If your device is paired to any other computer/device/head unit etc. your device will not be "visible" to any other platform until the connection has been disconnected. iOS Bluetooth Troubleshooting - Bluetooth Unavailable - Enable Bluetooth - If you've navigated to the "Devices" tab within the TrainerRoad app, and you see "Bluetooth Off" in the upper right-hand corner, make sure that you've properly enabled Bluetooth. You can do this by navigating to your iOS Settings. From here, click on the Bluetooth tab, and enable the Bluetooth toggle. - Dropouts - Sensor Battery - When a device battery gets low, the reception distance decreases. Try replacing the device battery. Some devices report their battery condition over Bluetooth, and we display that on the Devices page. (Bear in mind, this is not a universal feature for all Bluetooth devices, and no Bluetooth speed/cadence sensors can report it due to a protocol limitation.) Simply put, if you think your battery is low, go ahead and replace it to see if the connection improves. - If your head unit picks up the signal, but TrainerRoad does not try moving your bike setup closer to your computer or phone. Sometimes a couple of feet can make a big difference. ant-device-dropout-battery-level.png - Interference - Wireless devices such as 2.4 GHz routers, wireless speakers and wireless mice may interfere with the Bluetooth signal. ANT+ and Bluetooth use the 2.4 GHz band. Try moving any other wireless devices a couple of feet away. If you suspect your router to be interfering, you can change your wireless channel. - Obstructions - Is something blocking the sensor? Try removing any physical obstructions between your computer or mobile device and the Bluetooth device. - Direct Line of Sight - Do your best to ensure that your computer has the most direct line of sight possible to your sensors. Simply put, the closer and more level your devices are to your phone or computer, the better readings you will get. - Device Conflicts: "Stealing" the Bluetooth connection - Bluetooth devices can only pair to one device at a time. If any other application, head unit, computer, or device is paired to the device you're trying to pair, TrainerRoad will not be able to "see" the device. You will need to make sure that your device is unpaired from every other app/computer/device etc... before attempting to pair it to TrainerRoad. Android Bluetooth Troubleshooting - Bluetooth Unavailable - Enable Bluetooth - If you've navigated to the "Devices" tab and you see "Bluetooth Off" in the upper right-hand corner, make sure that you've properly enabled Bluetooth. You can do this by navigating to your Android Settings App. From here, click on the Bluetooth tab and enable Bluetooth. - Locational Services Permissions - Given recent software updates on Android, TrainerRoad is now required to be granted access to your locational services in order to use Bluetooth. This is due to the nature of Bluetooth architecture on Android devices. - When enabling Bluetooth and attempting to pair devices within TrainerRoad for the first time, you will be prompted to accept these permissions. - If you have already declined these permissions, you can accept them by navigating to your Android device settings by following this path: - Apps & Notifications - App Permissions - Location - TrainerRoad - Enable the locational services toggle - Dropouts - Sensor Battery - When a device battery gets low, the reception distance decreases. Try replacing the device battery. Some devices report their battery condition over Bluetooth, and we display that on the Devices page. (Bear in mind, this is not a universal feature for all Bluetooth devices, and no Bluetooth speed/cadence sensors can report it due to a protocol limitation.) Simply put, if you think your battery is low, go ahead and replace it to see if the connection improves. - If your head unit picks up the signal, but TrainerRoad does not, try moving your bike setup closer to your computer or phone. Sometimes a couple of feet can make a big difference. ant-device-dropout-battery-level.png - Interference - Wireless devices such as 2.4 GHz routers, wireless speakers and wireless mice may interfere with the Bluetooth signal. ANT+ and Bluetooth use the 2.4 GHz band. Try moving any other wireless devices a couple of feet away. If you suspect your router to be interfering, you can change your wireless channel. - Obstructions - Is something blocking the sensor? Try removing any physical obstructions between the sensor and the Bluetooth device. - Direct Line of Sight - Do your best to ensure that your computer has the most direct line of sight possible to your sensors. Simply put, the closer and more level your devices are to your phone or computer, the better readings you will get. - Device Conflicts: "Stealing" the Bluetooth connection - Bluetooth devices can only pair to one device at a time. If any other application, head unit, computer, or device is paired to the device you're trying to pair, TrainerRoad will not be able to "see" the device. You will need to make sure that your device is unpaired from every other app/computer/device etc... before attempting to pair it to TrainerRoad. Mac Bluetooth Troubleshooting Bluetooth 4.0 comes native in most Mac desktops and laptops since 2011. This means that you do not need a Bluetooth dongle to pair Bluetooth Smart devices to TrainerRoad! Here is a more specific list of Apple devices that come with built-in Bluetooth Smart: - MacBook Air (mid 2011+) - Mac Mini (late 2011+) - MacBook Pro (mid 2012+) - iMac (early 2013+) - iPhone 4s+ - iPad Mini, Air, Air 2 - Bluetooth Unavailable - Enable Bluetooth - If you've navigated to the "Devices" tab and you see "Bluetooth Off" in the upper right-hand corner, make sure that you've properly enabled Bluetooth. You can do this by navigating to your System Preferences. From here, click on the Bluetooth icon and enable Bluetooth. - Allow Bluetooth Access (Mac OS Big Sur Only) - On Big Sur, you get a notification when opening TR for the first time if you want to allow Bluetooth access. If this is denied and Bluetooth isn't displayed as ON, check: - System Preferences > Security & Privacy > Privacy > Bluetooth > Ensure TR is checked. - Dropouts - Sensor Battery - When a device battery gets low, the reception distance decreases. Try replacing the device battery. Some devices report their battery condition over Bluetooth, and we display that on the Devices page. (Bear in mind, this is not a universal feature for all Bluetooth devices, and no Bluetooth speed/cadence sensors can report it due to a protocol limitation.) Simply put, if you think your battery is low, go ahead and replace it to see if the connection improves. - If your head unit picks up the signal, but TrainerRoad does not, try moving your bike setup closer to your computer or phone. Sometimes a couple of feet can make a big difference. ant-device-dropout-battery-level.png - Interference - Wireless devices such as 2.4 GHz routers, wireless speakers and wireless mice may interfere with the Bluetooth signal. ANT+ and Bluetooth use the 2.4 GHz band. Try moving any other wireless devices a couple of feet away. If you suspect your router to be interfering, you can change your wireless channel. - Obstructions - Is something blocking the sensor? Try removing any physical obstructions between the sensor and the Bluetooth device. - Direct Line of Sight - Do your best to ensure that your computer has the most direct line of sight possible to your sensors. Simply put, the closer and more level your devices are to your phone or computer, the better readings you will get. - Device Conflicts: "Stealing" the Bluetooth connection - Bluetooth devices can only pair to one device at a time. If any other application, head unit, computer, or device is paired to the device you're trying to pair, TrainerRoad will not be able to "see" the device. You will need to make sure that your device is unpaired from every other app/computer/device etc... before attempting to pair it to TrainerRoad. - Older Mac without native Bluetooth 4.0 - The IOGEAR or ORICO dongles can work for Macs that don't come with native BT 4.0. Unfortunately, those dongles don't seem to work consistently with older Macs - especially if the user is running Mavericks. *This is not a recommended approach, but if you have the dongles you can give it a try.*For OSX 10.7 and earlier, you may be able to get the dongle working by following this article: Using unsupported Bluetooth 4.0 USB dongle with OS X.For OSX 10.9 or newer, try following these steps: - If you have a Bluetooth mouse, you need to have a wired mouse handy. A wired keyboard is nice, but not strictly necessary. - Get the "Hardware IO Tools for Xcode" from here: https://developer.apple.com/downloads/index.action (Apple login required) This includes the "Bluetooth Explorer" utility. - Launch Bluetooth Explorer. A top menu will only appear. Go to Tools => HCI Controller Selector. This setting allows you to change what Bluetooth controller the system will use as its primary. - Before swapping it, plug in your wired mouse and un-pair all Bluetooth devices on the system in the system preferences (100% necessary or you will not be able to re-pair them with the new controller!). Once that's done, change it to your new controller. The utility says that this will not stick with a restart, but I've found that it actually does. It will ask for your password. If you are now keyboard-less, pull up the virtual keyboard and enter it. - The new controller is active and you can now repair your devices. This took me a few tries, for whatever reason they didn't pair right away, but they did within 5 minutes or so. - Go to TrainerRoad and search for the BT controller. Windows Bluetooth Troubleshooting Bluetooth 4.0 is native on many Windows 10 machines. Pre-Windows 10 (7, 8, and 8,1) require a BLED112 USB dongle in order to enable Bluetooth connectivity with TrainerRoad. - Device Conflicts: "Stealing" the Bluetooth connection - Bluetooth devices can only pair to one device at a time. If any other application, head unit, computer, or device is paired to the device you're trying to pair, TrainerRoad will not be able to "see" the device. You will need to make sure that your device is unpaired from every other app/computer/device etc... before attempting to pair it to TrainerRoad. - If the trainer shows up as paired in Windows Bluetooth settings, remove it there. TrainerRoad should connect directly without Windows pairing - Bluetooth Unavailable - Enable Bluetooth - If you've navigated to the "Devices" tab and you see "Bluetooth Off" in the upper right-hand corner, make sure that you've properly enabled Bluetooth. You can do this by navigating to your Action Center. 1. Press Windows Key + A 2. Ensure the Bluetooth tile is highlighted and on. 3. If you don't see the Bluetooth tile, select "Expand". 4. (Ensure "Flight Mode" is disabled as this disables Bluetooth). - If Bluetooth still shows "Off" within TrainerRoad, read the section below to check for native Bluetooth 4.0 support. Your computer may require a BLED112 USB dongle. - Windows 10 Bluetooth - While many Windows 10 machines have native Bluetooth 4.0 support, not all have the hardware to support it. To confirm support on your computer, follow these steps: 1. Press the "Windows Key" + X to open the Win + X menu. 2. Select "Device Manager". 3. Search for a "Bluetooth" category. 4. If you don't see "Bluetooth", search for "Network Adapters" in this list. Bluetooth radios may be within this category instead. - If you're unable to locate the folders above to confirm native Bluetooth on your computer, check the following: 1. Open "Control Panel". 2. Select "Network and Sharing Center". 3. Select "Change Adapter Settings" to open network connections. 4. If you don't see "Bluetooth Network Connection" listed here, your machine doesn't have native Bluetooth 4.0 and you'll require the BLED112 USB dongle to connect your Bluetooth devices to TrainerRoad. - BLED 112 USB Dongle - Although Windows computers have built-in Bluetooth, you will need a BLED112 dongle in order to pair your Bluetooth devices to TrainerRoad. Without it, no devices will be able to pair to your TrainerRoad application. - If you're running into problems with the BLED 112, even after installing the drivers, try the following steps: 1. Make sure the BLED is plugged into your computer's USB port. Open the Device Manager. 2. Next click on "Ports (COM & LPT)" You should now see your BLED under the name of 'Bluegiga Bluetooth Low Energy' with a COM number. 3. Right click on the BLED and click 'Update Driver Software'. 4. Click 'Browse my computer for driver software', and locate the TrainerRoad USB Drivers you downloaded from the link above. This is typically located in "C:\Program Files\TrainerRoad USBdrivers" or \Program Files (x86)\ if you're on a 64bit operating system. 5. Start TrainerRoad and click 'Search for Bluetooth 4.0' in the Devices tab. If that doesn't work, and you still don't see pairing options for Bluetooth, try plugging the BLED-112 into a different USB port and trying again. bluegiga.png - Dropouts - Sensor Battery - When a device battery gets low, the reception distance decreases. Try replacing the device battery. Some devices report their battery condition over Bluetooth, and we display that on the Devices page. (Bear in mind, this is not a universal feature for all Bluetooth devices, and no Bluetooth speed/cadence sensors can report it due to a protocol limitation.) Simply put, if you think your battery is low, go ahead and replace it to see if the connection improves. - If your head unit picks up the signal, but TrainerRoad does not, try moving your bike setup closer to your computer or phone. Sometimes a couple of feet can make a big difference. ant-device-dropout-battery-level.png - Interference - Wireless devices such as 2.4 GHz routers, wireless speakers and wireless mice may interfere with the Bluetooth signal. ANT+ and Bluetooth use the 2.4 GHz band. Try moving any other wireless devices a couple of feet away. If you suspect your router to be interfering, you can change your wireless channel. - Obstructions - Is something blocking the sensor? Try removing any physical obstructions between the sensor and the Bluetooth device - Direct Line of Sight - Do your best to ensure that your computer has the most direct line of sight possible to your sensors. Simply put, the closer and more level your devices are to your phone or computer, the better readings you will get. - Missing Drivers - In order to pair Bluetooth devices, you'll need to make sure that you have all Bluetooth drivers installed. You can download Bluetooth Smart drivers here. Still having problems? If you've gone through all the steps above, shoot us an email at [email protected]. To help us with the ticket, please let us know your username, your operating system, your computer brand, how the above steps went for you.

Connecting Devices • Last updated on Jan 20, 2026

Workout Bailouts

Quite often you'll face a workout that's just a little out of your reach that day. It might be a matter of residual fatigue from previous training, some missing freshness following a night of poor sleep or maybe you're just a little distracted and thus lacking your usual level of motivation. Whatever the reason, you still need your workout and you're not too tired to need a recovery day. In this case, modifying your workout in a small way, on-the-fly is probably the best way to maintain the workout's intent as well as keep your training on track. Bailouts vs Alternate Versions Workout "bailouts" are the best way to reduce the demand of the workout once you've begun the workout, i.e. on-the-fly, and recognize that you just aren't as sharp as you might have hoped. Alternate workout versions, on the other hand, are better suited to situations where you know ahead of time that a modification - decreasing or increasing the workout's demands - is your best bet in terms of extracting the most benefit from the day's workout. Alternate versions are covered in their own article aptly titled, "Alternate Workout Versions". When to Bailout & When to Gut It Out Before delving too far into the how's of bailing out, it's important to first cover the why of the matter. Bailouts are not encouragement to take the easy road when intensity and suffering are the order of the day. Intervals by their very nature hurt, and when you bypass this discomfort, it will come at the expense of your training progress. The take-home message is to use these sparingly, only when you need them and not simply when you want them - big difference. Types of Bailouts Bailouts come in a number of forms depending on the situation in which you find yourself, but they basically fall into 4 main categories: extended warmup, extended recovery/reduced interval duration, intensity reduction and intermittent backpedals. I'll explain each bailout type briefly, but keep in mind that each type of bailout is only a framework inside of which you have flexibility; they're shapeable based on the type of workout and the intervals within the workout. Extended Warmup If, from the very start of the workout you recognize that the first interval is going to crush you, reduce the Workout Intensity as much as 10%. More often than not, this will prevent you from derailing your entire workout and barely affect the workout's objectives if it affects them at all. You can then gradually raise the intensity of the workout as you progress through shorter, numerous intervals, e.g. 10x1-minute repeats, or you can do so as you progress through a longer, e.g. 12-minute, interval to bring yourself back up to full-dose, Target Power. For further example, during a 4x8-minute Threshold workout you feel you'd be best off by extending the warmup by easing into the first 8-minute interval. Before the interval begins, reduce the Workout Intensity to 90%. Two minutes later, increase it to 95% and then 2 minutes after that raise it back to the full 100% prescribed intensity. This will only have a slight effect on the workout's overall stress & intensity and it may very well save your workout by rendering the remaining intervals that much more productive since you warmed more thoroughly and are then able to keep your power more steadily on target. This approach doesn't just apply to days when you're feeling a little off. This is an excellent approach to any workout where the warmup isn't sufficient for your personal warming needs. Extended Recovery/Reduced Interval Duration Once you're further into the workout and still not quite keeping things on track, lengthening the recovery valleys in between intervals & cutting into the intervals themselves offer an on-the-fly bailout. The gist is that you recover longer than allotted by trimming the duration of the work interval thereby trading recovery for work. This option will have a greater effect on the workout's overall intensity and total stress but will retain the prescribed interval intensity and consequently most of the desired training stimulus. A suitable situation would be a 6x3-minute VO2 Max workout where you work for 3 minutes and then have 3 minutes of recovery before working for another 3 minutes. Say you make it about 2 minutes into the first interval before you start falling apart but hang in there for another 30 seconds before pulling the plug. This might simply be a matter of first-interval brutality and all subsequent intervals will be slightly more manageable, or it might be an invitation to perform a 6x2.5-minute workout - it's up to you to decide. Should you decide to trim them down, simply backpedal (discussed further a little later on) when the wind goes out of your sails. In this case, start backpedaling at the 2:30 mark and begin pedaling forward as soon as you reach the recovery valley. Then, make yourself hang in there to that same 2:30 mark for all remaining intervals, i.e. don't keep trimming a 3-minute interval down, down & down until you're only riding hard for a minute. Intensity Reduction Perhaps the most obvious bailout would be a workout-long reduction in intensity, but this bailout falls lowest on the list of recommended modifications since you might miss the overall objective of the workout. If, for example, you're slated to perform a Sweet Spot workout in the 88-94% FTP range but drop the Workout Intensity by 10% making the workout a Tempo workout, you've altered the workout's primary objective. Is Tempo training a waste of time? Certainly not, but it might only serve to postpone the recovery your body needs and miss the intended muscle endurance work in the process. In this case, an easy Endurance workout or recovery day might be a better solution. But intensity reductions can come on a smaller scale and only affect a handful of intervals, e.g. a couple early intervals, 1 or 2 mid-workout intervals or perhaps an interval or two at the tail-end of the workout. For example, a 16x1-minute Anaerobic workout might see you start out strong but fade toward the middle or end. A brief reduction in Workout Intensity of 10% could be just the slight reduction necessary to help you get all 10 intervals completed, most of them at full power. Whether the reduced-intensity intervals happen at the start for an extended warmup, in the middle when your motivation dips a little, or at the end when you're simply running low on go-juice, 2 or 3 less-intense intervals out of 16 means you kept things highly productive for 13 or 14 intervals while the other 2-3 were only slightly off the mark but still very productive. Backpedaling A personal favorite of mine, backpedaling, is probably the most malleable bailout in our repertoire of recommended workout modifications. Whether you apply it in conjunction with another bailout, e.g. backpedaling through a 30-second recovery extension, or on its own as a quick, 10-second break to dispel some muscle burn, backpedaling keeps your muscles active but with virtually no stress. Quite simply, turn the pedals backwards for the intended duration. In the case of short, VO2 Max or Anaerobic intervals, backpedals might be relatively long but during longer, Threshold or Sweet Spot intervals they're probably going to be brief, very brief. So a 3-minute VO2 Max interval might include a 30-second backpedal while a 10-minute Sweet Spot interval might contain 2 or 3 backpedals lasting no more than 10 seconds each. Try to only backpedal for as long as necessary to maintain a high level of productivity. This is again a matter of only resting as long as you need to, not as long as you want to. To Bailout or Bail Out Finally, there are simply some days where you need rest more than a down-modified version of your workout. Determining this line of demarcation is matter for you and/or your coach, but as you learn more about yourself as an endurance athlete you'll gain a better understanding of where that line exists.

Plan Execution • Last updated on Aug 20, 2026

Cycling Drills in TrainerRoad

Drills - Not Just for Base Season Though often relegated to base training phases, on-the-bike drills should have a place in your training plan year-round. Improvements in efficiency, strength and power are of benefit to riders at any level, beginner to professional. And when you consider how often you turn over the pedals in the course of a minute, also consider the potential effect of even the smallest improvement in your efficiency when carried over hundreds and thousands of times. Form drills are inarguably one of the best ways to break up the monotony of longer intervals and riders, so sprinkle these in liberally paying particular attention to the drills that most benefit you in terms of personal weaknesses and limiters. Efficiency Drills Efficiency drills seek to improve your overall cycling efficiency by addressing pedal economy (pedal speed and control) and muscle efficiency (gradual reduction in muscle stress at similar workloads). - Endurance Spinning (ES) - Practice spinning slightly quicker than your natural, self-selected cadence. Ride at a cadence that's at the very top of your comfortable rpm range (often this is your natural cadence + 3-5rpm) and remain there for a solid 5 minutes. The goal is to learn to turn the pedals more quickly with less force/muscle stress thereby improving your ability to remain predominantly aerobic over a wide range of rpm. If your HR rises more than a few bpm, you're pedaling too quickly - take it easy and stay relaxed but quick. - Single-Leg Focus (SLF) - The objective here is to learn to apply power more effectively through the entire pedalstroke by focusing strictly on one leg's activity through the bottom, upstroke, and over the top of the pedalstroke. For 90 seconds at a time, devote your attention to one leg before switching to the other. Your cadence may fall slightly, but these drills typically come more naturally to less experienced riders than "one-leggers" (described below). Pay particular attention to lightly pulling your foot across the bottom, lifting your knee lightly upward and then softly kicking over the top of each pedalstroke. Add this drill indoors or outdoors as often as you like, more frequently if you recognize a substantial difference in one leg's strength or coordination. - Isolated Leg Training (ILT) - Also known as "one-leggers" and similar to SLF drills, the objective here is to learn to more effectively apply power through the entire pedalstroke by focusing strictly on one leg's activity through the bottom, upstroke and over the top of the pedalstroke. Completely unclip one foot from the pedal and rest it on your trainer, a stool, or anything that allows it to safely rest without interfering with your other leg's pedaling. Begin with slow cadence (very slow in some cases) and periods of 10-20s per leg unless you can pedal longer without "knocking". Don't worry about your temporarily low power - these drills aren't about strength. As you improve, your cadence will increase as will each leg's duration. Pay close attention your kick and pull (described below) thinking more in terms of horizontal or back and forth pedaling especially if you begin feeling deadspots in your pedalstroke or you begin hearing a knocking sound due to those deadspots. Keep tension on the chain and switch legs anytime your form degrades; don't practice bad habits just to tack on 5 or 10 more seconds. Include this drill indoors 2-3 times each week accumulating 5-10 minutes per leg each workout. - Pedalstroke Quadrants (P/KP) - Each quadrant of a 360-degree pedalstroke can be emphasized over the course of a complete round of quadrant drills, but in the interest of keeping things more fluid, the 4 quadrants have been combined into 2 opposing muscle actions: up and down, backward and forward. - Pistons (P) - Few if any riders need to practice pushing down on the pedals, but improvements in how well your knees move are both beneficial to economy and joint health. As you pedal, pay close attention to how your knees track. They should move directly up, directly down - like pistons - with little if any lateral movement, especially at the top of each pedalstroke. Focus on one knee for 30-60s before switching sides. - Kick & Pull (KP) - A balanced pedalstroke is dependent upon consistent tension on your bike's drivetrain throughout the entire pedalstroke. Reinforce your ability to maintain tension through the weakest portions of the pedalstroke, the top and bottom quadrants. As your knee approaches top-dead-center, lightly kick your toes into the fronts of your shoes, and as your feet approach bottom-dead-center, lightly pull your heels into the backs of your shoes - kick and pull. Focus on just the kick for 30-60s, just the pull for 30-60s, then eventually both for 30-60s simultaneously. - Form Sprints (FS) - Sprints are for everyone, not just sprinters, because they "wake up" muscle fibers that too often don't get trained but will get used. Practice high-rpm sprint simulations at low power outputs to reinforce proper sprinting technique by jumping out-of-the-saddle and winding up a light gear. As your cadence reaches its controllable peak, gracefully transition into the saddle where you can shift gears if necessary. These sprints are only 10s long and are all about leg speed, form and technique. Experiment with which foot leads the sprint and learn how to generate a lot of leg speed in very little time. Strength Drills Strength drills not only enhance muscular contribution/activity but they can improve the health of your connective tissues and thus enhance joint stability in your knees, hips and ankles. - Strength Sprints (SS) - Sprints are for everyone, not just sprinters, because they "wake up" muscle fibers that too often don't get trained but will get used. These standing-start sprints consist of slowly turning over a big gear as forcefully as possible in order to recruit as many muscle fibers as you can. They're done from a near stop and in the biggest gear you can gracefully turn over without exceeding 90rpm in 12 pedalstrokes. While standing, hold onto your handlebar drops and drive each foot down as hard as you can while retaining the excellent sprinting form you practiced during Form Sprints. If you reach 90rpm inside of 12 pedalstrokes, choose a larger gear next time and abandon the drill if you encounter any knee pain. You can track your progress by comparing your max and average power output from week to week. - Force Intervals (FI) - Often riders need to create power at very low cadences, e.g. over-geared coming out of a turn, very steep climbs, starting from a dead stop, etc. These intervals are also excellent for improving the resilience of your connective tissue gradually and they provide an excellent opportunity to focus on your ability to control the lateral movement of your knees, especially at the top of the pedalstroke. If you currently have no knee issues, use a gear that allows you to hold your Target Power while riding between 50-60rpm. Focus on the top of the pedalstroke as well as the downstroke by kicking over the top and pressing your foot downward. - Hill Simulations (HS) - These are Tempo/Sweet Spot workouts performed with an elevated front wheel based on the typical grades you'll encounter in your target events. By raising your front wheel up to 6 inches above the level of your rear wheel, you can more closely emulate the slightly different demands that gradients place on your muscles even if there's no conclusive evidence of its benefit. Try to keep your cadence above 80rpm when seated and above 75rpm when standing. Most of your focus should fall on the top and back quadrants of the pedalstroke and this can be achieved by focusing on lifting your knees upward and then gently kicking your feet forward, especially when standing. These simulations are an attempt to increase the level of hill-climbing stress specificity as much as possible without riding actual hills. Power Drills Power drills can drastically improve both the number of muscle fibers you recruit during explosive efforts but also how quickly those fibers are recruited. They can also reduce muscle fiber fatigue over long rides by effectively distributing the workload over more muscle fibers. - Power Sprints (PS) - Power Sprints are the culmination of Form Sprints and Strength Sprints and teach you to overcome heavy resistance quickly. At a reasonable cadence, 85-95rpm, jump out-of-the-saddle and wind up a big gear but not as big as the gear used during previous Strength Sprints. These sprints are only 10s long and should allow you to get in a maximum of 24 pedalstrokes and reach a high rpm, 130rpm or higher. Practice winding up a lot of watts in the briefest time possible while maintaining the form and technique you picked up during previous Form Sprints. Experiment with which foot to lead with and don't hesitate to practice leading with either. - Advanced Hill Simulations (AHS) - The advanced version of HS are Sweet Spot/Threshold workouts which are still performed with an elevated front wheel based on the typical grades you'll encounter in your target events. Raise your front wheel up to 6 inches above the level of your rear wheel and more closely emulate the slightly different demands that gradients place on your muscles even if there's no conclusive evidence of this benefit . When specific cadence recommendations aren't detailed in the workout's Description and on-screen instructions, try to keep your cadence above 80rpm when seated and above 75rpm when standing. These simulations are part of a continued attempt to increase the level of hill-climbing stress specificity as much as possible without riding actual hills. - Strength Endurance Rides (SER) - Synonymous with Muscular Endurance, the intervals comprising these rides effectively take the place of Force Intervals and further your ability to turn bigger gears for longer durations. Put another way, they'll help you ride stronger in the wind, climb hills at a faster rate and maintain higher paces for increasing periods of time. Strength is only so useful without the ability to sustain it, so make sure you're rested and ready to tackle each of these workouts as they're quite difficult and sure to challenge the strongest of riders but well worth the effort.

Plan Execution • Last updated on Aug 13, 2026