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New Sport Types Supported with Activity Sync

New sport types show you a full look at your training history to optimize your training recommendations. With Activity Sync set up with Strava and Garmin, TrainerRoad will automatically sync any activity you upload to look beyond cycling and give you a picture of everything impacting your training. What New Sport Types are Supported? Any sport type that is supported by Strava and Garmin is now imported to TrainerRoad. Sport Type is based on the setting of the device the activity is recorded on. There are 12 new sport types: - Swim - Transition - Walk - Hike - Strength Training - Ski/Snowboard - Golf - Row - Yoga - Paddleboard - Kayak - Other (includes all other types not listed above) How Do New Sport Types Impact Workout Recommendations & Fatigue Detection? Upload any sport type to Strava/Garmin and TrainerRoad will automatically import it. TrainerRoad and Fatigue Detection immediately see those activities, and we’ll take care of any training adjustments as a result, if any. Training adjustments can come in the form of new workout recommendations and adjustments due to fatigue. In this example, there's a 3.5 hour hike that was outside this athlete's normal training regimen. Fatigue Detections notices the unexpected training and triggered a yellow day on what would've been a 90 minute Threshold interval day. Fatigue Detection delivered a reduced duration workout in the Endurance power zone instead. Screenshot 2024-07-03 at 8.53.11 AM.png How to View New Sport Types on the Calendar As long as you've already enabled a sync between Garmin and Strava, new sport types will automatically display in your Calendar. If you haven't enabled a sync between TrainerRoad and Garmin and/or Strava, you can enable Activity Sync connections here: Activity Sync New Sport Type Examples Swim Swims are separated into 2 types: 1. Lap pool swim 2. Open water swim Lap pool swim Lap pool swims include - Duration: the time you're active during your swim - Total time: the total elapsed time of your workout - Distance: total distance covered in your workout - Stroke rate: strokes per minute - Pace: your speed based on the pool units set on your device - Intervals: your totals in each interval of the workout (can comprise multiple lengths depending on the workout) lap pool HC.png Open water swim Open water swims include: - Duration: the time you're active during your swim - Total time: the total elapsed time of your workout (hover over duration to see this) - Distance: total distance covered in your workout - Stroke rate: strokes per minute - Pace: your speed based on the pool units set on your device - Intervals table: your totals in each interval of the workout Screenshot 2024-07-03 at 7.27.40 AM.png Transition Transitions are detected as part of multisport activities to isolate the time in between main sport types. Multisport activities are not confined to swim, bike, run — many devices allow you to create any multisport types. We will automatically detect types ranging from brick workouts, to duathlon, biathlon, and so on...along with any transitions in between. Screenshot 2024-07-03 at 7.48.03 AM.png Walk Walks include: - Duration: the time you're active during your walk - Total time: the total elapsed time of your workout (hover over duration to see this) - Distance: total distance covered in your workout - Heart Rate: beats per minute - Cadence: steps per minute - Pace: speed based on units set on your account (dynamically scales the graph based on average pace) - Elevation gain - Average gradient - Intervals table Screenshot 2024-07-03 at 7.41.25 AM.png Hike Hikes include: - Duration: the time you're active during your hike - Total time: the total elapsed time of your workout (hover over duration to see this) - Distance: total distance covered in your workout - Heart Rate: beats per minute - Cadence: steps per minute - Pace: speed based on units set on your account (dynamically scales the graph based on average pace) - Elevation gain - Average gradient - Intervals table Screenshot 2024-07-03 at 7.53.01 AM.png Strength Training Strength Training includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute Screenshot 2024-07-03 at 7.55.18 AM.png Advanced Strength Training: - Add working sets—Learn how in this support article[click]. - Organize working sets by muscle groups: - Upper body, core, lower body, & whole body - This data is intelligently used for Fatigue Detection Ski/Snowboard Ski/snowboard is detected as two types to optimize how TrainerRoad and Fatigue Detection recognize stress from these activities: 1. Backcountry ski 2. Resort ski Backcountry ski includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Distance: total distance covered in your workout - Heart rate: beats per minute - Speed: in the units set on your account - Elevation gain - Average gradient - Intervals table Screenshot 2024-07-03 at 7.56.24 AM.png Resort ski: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Speed: in the units set on your account - Intervals table Note: Metrics such as elevation gain and gradient are excluded for resort skis to account for lift time. This helps improve how TrainerRoad and Fatigue Detection view these activities. Screenshot 2024-07-03 at 7.57.23 AM.png Golf Golf includes: Duration: total elapsed time of your workout Distance: total distance covered in your workout Heart rate: beats per minute Intervals table Screenshot 2024-07-03 at 7.58.10 AM.png Row Rows are separated into 2 types: 1. Indoor row 2. Outdoor row Indoor row: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Intervals table Screenshot 2024-07-03 at 7.58.57 AM.png Outdoor row: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Stroke rate: strokes per minute - Pace: your speed based on the units set on your account - Intervals table Screenshot 2024-07-03 at 7.59.57 AM.png Yoga Yoga includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute Screenshot 2024-07-03 at 8.06.37 AM.png Paddleboard Paddleboard includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Stroke rate: strokes per minute - Pace: your speed based on the units set on your account - Intervals table Screenshot 2024-07-03 at 8.07.29 AM.png Kayak Kayak includes: - Duration: the time you're active during your workout - Total time: the total elapsed time of your workout (hover over duration to see this) - Heart rate: beats per minute - Speed: your speed based on the units set on your account - Intervals table Screenshot 2024-07-03 at 8.32.29 AM.png Other (includes all other types not listed above) Other is a catch-all category that includes any other sport type that isn't included above. The Other category includes: - Duration: the total elapsed time of your workout - Heart rate: beats per minute - Intervals table Screenshot 2024-07-03 at 8.11.33 AM.png FAQ Do I need to add TSS to have new sport types impact Fatigue Detection? No, adding TSS isn’t necessary for Fatigue Detection. Adding it won’t increase the accuracy, it’d just be for accounting in the TSS chart. Why isn't there a new sport type for my activity? Based on the percentages of total activities, we've created 11 major sport types. All others made up a small fraction so we folded them into a general "other" category. My activity is showing up as the wrong sport type. How can I fix it? The best way to fix a miscategorized activity is directly from the source. In Strava and Garmin, you can change sport types for an activity, download it, and manually upload into TrainerRoad from the Past Activities page on the website. Are post-workout surveys available for new sport types? Currently, surveys are not available for new sport types. I record other sport types using my Apple Watch. Can I import directly from Apple Health? You can do this today! You can sync any sport type recorded with your Apple Watch into TR using Strava as the intermediary. We have plans to allow for sync directly from Apple Health into TR, but that’s currently exclusively set up for TR Outside Workouts that are completed on the Apple Watch. Will manually created activities in Strava or Garmin Connect sync into TrainerRoad? No. We need the file from the 3rd party in order to create the activity in TR. If you need to manually add an activity, click into a day on the TR calendar and select the respective sport type or "other" category to account for that in your training.

Activity Sync • Last updated on Feb 25, 2026

Pushing an Outside Workout to the Apple Watch

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

Activity Sync • Last updated on Jul 21, 2026

Compatible Devices and Sensors

TrainerRoad supports most Bluetooth Smart and ANT+ sensors, including trainers, heart rate monitors, power meters, and speed/cadence sensors. This page will help explain which devices should work with TrainerRoad, along with how you can check yourself if your training device isn't listed here. Keep in mind that this list is not exhaustive. If your trainer or device is not listed here, that does not mean you are out of luck! Check out the "How do ANT+ and Bluetooth standards work" at the bottom of this article, and reach out to our support team if you have any compatibility questions. If not otherwise marked, devices below are compatible over both Bluetooth and ANT+. Protip: open up the dropdown menus below, then press Ctrl + F (cmd + F on Mac) on your keyboard to quickly search for your device's name. Speed & Cadence Sensors BBB - - Bluecombo+ - Smartcadence - Digicadence (ANT only) - Digispeed (ANT only) Bontrager - - Interchange Digital Combo Sensor - DuoTrap S - DuoTrap (Pre-2015 version is ANT only) - SpeedTrap Digital Speed Sensor - Digital Speed Sensor (ANT only) - Digital Cadence Sensor (ANT only) Cateye - - TR200DW/TR300TW (Bluetooth only) CycleOps - - PowerTap SL 2.4 Speed/Cadence Sensor (ANT only) - PowerTap SL 2.4 Speed Sensor (ANT only) Garmin - - GSC 10 (ANT only) - Bike Speed Sensor (ANT only) - Bike Cadence Sensor (ANT only) - Bike Speed Sensor 2 - Bike Cadence Sensor 2 Giant - - Ridesense 2.0 - Ridesense (ANT only) iMaze - - Speed/Cadence (Bluetooth only) Lezyne - - Cadence Speed Flow Sensor (Bluetooth only) Pioneer - - SGY-CS500 (ANT only) Polar - - Speed and Cadence Sensor (Bluetooth only) PowerTap - - Speed or Cadence sensor (Only transmits speed or cadence, not both) Scosche - - RHYTHM SC (Bluetooth only) Saris/PowerTap - - Magnetless Speed Sensor Cadence Sensor Sigma - - R2 Duo Speed and Cadence Sensor - Speed Transmitter (ANT only) - Cadence Transmitter (ANT only) SRM - - Speed Pod (ANT only) Tacx - - Speed and Cadence Sensor Smart Topeak - - PanoBike Cadence and Speed Sensor (Bluetooth only) Wahoo - - Blue SC (Older Wahoo Blue SCs are Bluetooth only. The newest Blue SC models will work over ANT+ and BLE) - RPM Speed - RPM Cadence Heart Rate Monitors 4iiii - - Viiiiva Bontrager - - Softstrap HR Belt Cateye - - HR-11 (ANT only) - HR-12 (Bluetooth only) Elite - - HR Transmission Belt (ANT+) - HR Transmission Belt (BLE) Garmin - - Soft Strap Premium HRM (ANT only) - HRM-Dual - HRM-Tri (ANT only) - HRM-Swim (ANT only) - HRM-Run (ANT only) - Fenix 6 - Fenix 5 (ANT only) - Fenix Chronos (ANT only) - Fenix 3 HR (ANT only) - Forerunner 935 (ANT only) - Forerunner 735XT (ANT only) - Forerunner 235 (ANT only) - Forerunner 35 (ANT only) - Forerunner 25 (ANT only) - Vívosmart HR+ (ANT only) - Vívoactive HR (ANT only) - Vivoactive 4 (ANT only) Giant - - 2 in 1 Heart Rate Belt Lezyne - - Heart Rate Flow Sensor (Bluetooth only) Mio - - LINK - Slice - ALPHA 2 (Bluetooth only) - FUSE - MioPod Pioneer - - SGY-HR500 (ANT only) Polar - - A370 Watch (Bluetooth Only) - H10 HR Sensor - H7 HR Sensor (Bluetooth only) - H6 HR Sensor (Bluetooth only) ProForm - - SmartBeat (Bluetooth only) Scosche - - Rhythm Chest Strap (Bluetooth only) Sigma - - R1 Duo Heart Rate Transmitter Specialized - - SpeedZone Digital HR Strap (ANT only) Suunto - - Smart Sensor (Bluetooth only) Tacx - - Heart Rate Belt Smart Topeak - - PanoBike Heart Rate Monitor (Bluetooth only) Wahoo - - Wahoo TICKR X/ TICKR 2020 - Wahoo TICKR Run - Wahoo TICKR FIT - Wahoo TICKR Whoop - - 3.0 (Bluetooth only) Zephyr - - HxM - There is a version of the HR monitor known as “Zephyr HxM BT.” That version will not work with TrainerRoad, as it uses a proprietary version of Bluetooth. However, the Zephyr HxM Smart should pair. Power Meters 4iiii - - Precision - Precision Pro - Precision Podiiiium Pro - Precision Fiiiit Easton/Raceface - - Cinch Power Meter Favero - - Assioma (For Dual-Power, ANT required, but will pair over Bluetooth) - bePro (ANT only) Full Speed Ahead (FSA) - - PowerBox (Bluetooth is available in newly bought FSA PowerBox power meters, or as a purchasable upgrade.) Garmin - - Vector (ANT only) - Vector S (ANT only) - Vector 2 (ANT only) - Vector 2s (ANT only) - Vector 3 - Vector 3s Team LIMITS - - LIMITS Power Meter Look - - Keo Power Dual Regular - Keo Power Dual Essential Pioneer - - SBT-PM - SBT-LT - SGY-PM (ANT only) - SGY-LT (ANT only) Polar - - Keo Power Meter Regular (Bluetooth only) - Keo Power Meter Essential (Bluetooth only) Power2Max - - Classic (ANT only) - Type S (ANT only) - NG - NG Eco PowerTap - - P1 Pedals (ANT+ must be used for dual power) - P2 Pedals (ANT+ must be used for dual power) - C1 Chainrings - G3 Hub (Newer G3’s ship with a dual-band hub cap, but older G3 units that have an ANT+ cap on it it can be replaced with a dual-band or BLE cap.) - GS Hub (see above - the same information applies) - Pro Hub (ANT only) - SL+ Hub (ANT only) - SLC+ Hub (ANT only) Quarq - - Cinqo (ANT only) - DZero / DFour (Older versions of the power meter (~2016), or specialized versions of the power meter may not support Bluetooth) - Elsa (ANT only) - Riken (ANT only) Rotor - - Power Crank (ANT only) - Rotor Power LT (ANT only) - Rotor INspider (ANT only) - Rotor 2INpower Road - Rotor INpower Road Shimano - - FC-R9100-P (the R9100P only broadcasts power on ANT+, and not Bluetooth Smart) SRM - - EXACT Pedals - X Power Pedals Stages - - Crank Arm Power Meter (ANT+ must be used for dual power) Watteam - - Powerbeat Road Verve - - Infocrank M30 Team Zwatt - - Zpider - Zwatt Zimanox Trainers 4iiii - - Fliiiight Bkool - - Classic (ANT+ and Desktop apps only) - Pro - Pro 2 (No resistance control over Bluetooth - pairs as a power meter) - Smart Go (No resistance control over Bluetooth) - Smart Air (Desktop apps only) Computrainer - - Note: The CompuTrainer will only work on TrainerRoad's Legacy app due to its age and lack of support from RacerMate. Check out our page on the CompuTrainer here for more information on how to get it working with TrainerRoad. CycleOps/Saris - - Hammer - H2 - H3 - Magnus - M2 - PRO Indoor Cycle 300/400 (Must use TrainerRoad legacy. Reach out to support for more information) Elite - - Arion Digital Smart B+ Rollers (No resistance control over Bluetooth - pairs as a power meter) - Direto - Direto X - Direto XR - Drivo (No resistance control over Bluetooth - pairs as a power meter) - Drivo II (Must use Misuro B+ to get power readings. No resistance control) - Fuoripista - Kura (No resistance control) - Nero - Novo Force (Must use Misuro B+ to get power readings. No resistance control) - Novo Smart - Qubo Digital Smart B+ - Suito - Tuo - Turno (No Resistance control) - Rampa - Real E-Motion B+ (Resistance control is only available through ANT) - Not to be confused with the earlier 'Quick Motion', ‘E-Motion’, or 'Real E-Motion'. Those trainers are only usable through VirtualPower. - Real Turbo Muin B+ - Not to be confused with the earlier ‘Turbo Muin', ‘Turbo Muin Smart B+’, or ‘Real Turbo Muin’. Those trainers are only usable through VirtualPower. - RealAxiom B+ - Not to be confused with the earlier ‘Real Axiom’, which connected via USB. The older Axiom can only be used with a power meter or VirtualPower. - Real Tour B+ - Not to be confused with the earlier ‘Real Tour’, which connected via USB. The older Real Tour can only be used with a power meter or Virtual Power. InsideRide - - E-Motion Smart Rollers JetBlack - - WhisperDrive Smart Kurt Kinetic - - Control T-6300 - InRide1 - The InRide1 is only supported on the TrainerRoad Legacy application. Contact Support and we can get you on the Legacy app. - InRide2 (No resistance control) - InRide3 (No resistance control) - Road Machine Control (Bluetooth only) - Smart Control (Bluetooth only) - R1 (Bluetooth only) Magene - - Gravat2 (Does not support ERG mode over Bluetooth, only ANT+) Minoura - - Smart Turbo Kagura - Direct Drive (Does not support ERG mode over Bluetooth, only ANT+) - Smart Turbo Kagura - Wheel On (Does not support ERG mode over Bluetooth, only ANT+) Stages - - StagesBike Tacx - - Bushido Smart - Flow Smart - Flux - Flux 2 - Flux S - Genius Smart (Model numbers T2060 and T2080 only - other versions will not pair with TrainerRoad) - IRONMAN Smart - Neo - Neo 2 - Satori Smart (Only provides power on Bluetooth, no resistance control) - Vortex Smart / TDF (Model numbers T2180 and T2380 only - other versions will not pair with TrainerRoad) Wahoo - - KICKR Snap - KICKR BIKE - KICKR Wattbike - - Atom (ERG mode only - no slope or resistance mode) - Pro/Trainer (Requires the Model B Monitor to connect over Bluetooth) Zycle - - Smart Z Bike - Smart Z Go - Smart Z Pro For more information on compatible trainers, see the Help Center page here. How do ANT+ and Bluetooth Standards work? While browsing training devices online, you’ve likely seen things like “Bluetooth Smart” or “ANT+ FE-C” mentioned and wondered what these mean. In the early days of technology-based training, each device or company used its own sort of “language" to communicate between the device and the training software. For example, Trainer A and Trainer B might both communicate using ANT+, but how all of their information was packaged to us would differ - meaning we would need to add support for both trainers individually. As indoor device options grew, this became quite a struggle. This issue led to the creation of Bluetooth and ANT standards which (you guessed it) standardized how data is sent and received. These two standards are Bluetooth Smart, and ANT+ Fitness Equipment-Control (FE-C). Instead of each company making their own ANT or Bluetooth protocol, companies can now choose to use Bluetooth Smart or ANT FE-C and know that their device will work on a multitude of platforms. HR monitors, Cadence sensors, and Power meters all have their own versions of a Bluetooth and ANT standard protocol. If you see that a trainer or other device is marked as "Bluetooth Smart" or "ANT+ FE-C", it should be compatible with TrainerRoad. If you are still unsure and would like to double-check your trainer or other devices' functionality, feel free to reach out to us at [email protected].

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

Group Workouts Overview

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

Group Workouts • Last updated on Feb 24, 2026

Wattbike & Wattbike Atom

The Wattbike Pro/Trainer and Wattbike Atom are both adjustable stationary bikes that measure power output. The Wattbike Trainer offers a realistic cycling experience with manual resistance control and a robust, durable design suited for high-intensity workouts. You can learn more about the Wattbike here. In contrast, the Wattbike Atom features automatic resistance control (ERG mode) and advanced connectivity options, providing a seamless and highly interactive training experience. wattbike-pro.webp Wattbike Pro WattbikeAttom.jpg Wattbike Atom Wattbike Atom and Wattbike Pro/Trainer TrainerRoad Compatibility Both the Wattbike Atom and Wattbike Trainer/Pro are compatible with TrainerRoad. You can connect these bikes to TrainerRoad as a power meter via ANT+ or Bluetooth. However, speed data won’t be recorded in TrainerRoad. If you have a heart rate monitor paired to your Wattbike head unit, it’s not possible to rebroadcast the HR data to TrainerRoad. To use HR data with TrainerRoad, you’ll need to pair your heart rate monitor directly to the TrainerRoad app. Device Compatibility Wattbike Trainer/Pro | Connections | | | | Calibration1 | | --- | --- | --- | --- | --- | | | Ant+ | Bluetooth | Calibration1 | | | iOS | ✔ | ✔ | N/A1 | | | Android | ✔ | ✔ | N/A1 | | | Windows | ✔ | ✔ | N/A1 | | | Mac | ✔ | ✔ | N/A1 | | Show footnotes [1] All calibrations are done through the Wattbike Performance Monitor head unit. Wattbike Atom | Connections | | Modes | | Calibration 4 | | Cadence 1 | | | --- | --- | --- | --- | --- | --- | --- | --- | | | Ant+ | Bluetooth | ERG | Resistance | Ant+ | Bluetooth | | | iOS | ✔ 2 | ✔ | ✔ | ✕ | ✔ 4 | ✔ 4 | N/A 1 | | Android | ✔ 2 | ✔ | ✔ | ✕ | ✔ 4 | ✔ 4 | N/A 1 | | Windows | ✔ 2 | ✔ 3 | ✔ | ✕ | ✔ 4 | ✔ 4 | N/A 1 | | Mac | ✔ 2 | ✔ | ✔ | ✕ | ✔ 4 | ✔ 4 | N/A 1 | Show footnotes [1] Cadence transmitted 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 may be required. See more information here. [4] The Wattbike Atom is factory-calibrated, which means there is no need to calibrate it. How to Use Your Wattbike: Choosing Your Connection - Connect via ANT+ - Connect via Bluetooth - Click here to learn how to pair your devices and adjust device settings. PowerMatch - Using a power meter along with your trainer? Here's how to use PowerMatch. Connecting the Wattbike Pro/Trainer to TrainerRoad First, make sure you’ve downloaded the TrainerRoad app here. The Wattbike comes with a head unit that broadcasts the data to TrainerRoad. There are two different models of the Wattbike head unit. - Model A Monitor - Can broadcast via ANT+ only. NOTE: Model A Monitor can be upgraded to Model B for a cost if the user sends their old monitor to WattBike - Model B Monitor - Can broadcast via Bluetooth or ANT+. NOTE: Not all Model B Monitors come standard with Bluetooth. If you have a non-Bluetooth-enabled version, you can upgrade the monitor for a cost. You will need to send the monitor to WattBike for this, and unfortunately, this service is only available to users in the UK at this time. - Ensure Bluetooth or ANT+ is available on your device running TrainerRoad - Plug in and turn on the Wattbike. - Open the TrainerRoad app. - Go to the devices tab and enable either Bluetooth or ANT+ - The Wattbike should show up as a pairable device. - Select the Wattbikes Atom as your Power meter. Note: You may need to spin the pedals to wake up your trainer. Connecting the Wattbike Atom to TrainerRoad First, make sure you’ve downloaded the TrainerRoad app here. Pairing - Ensure Bluetooth or ANT+ is available on your device running TrainerRoad - Plug in and turn on the Atom. - Open the TrainerRoad app. - Go to the devices tab and enable either Bluetooth or ANT+ - The Atom should show up as a pairable device. - Select the Wattbikes Atom as your smart trainer. Note: You may need to spin the pedals to wake up the Atom. Wattbike Pro/Trainer Best Practices Gearing Understanding and utilizing the gearing on your Wattbike Pro/Trainer can significantly enhance your training sessions. Here’s how to make the most of the gearing system: - Manual Resistance Control: The Wattbike Pro/Trainer features manual resistance control, allowing you to adjust the resistance level using the gear shifters on the handlebars. - Gear Settings: Experiment with different gear settings to find the optimal resistance for various types of training, whether it’s high-cadence sprints or low-cadence, high-resistance climbs. - Monitor Performance: Keep an eye on your power output, cadence, and heart rate to ensure you’re training within your desired zones. Adjust the gearing as needed to maintain the intensity. Regular calibration of your Wattbike Pro/Trainer is crucial for accurate power measurement and performance tracking. Calibration Calibration - The Wattbike Pro/Trainer does not have the ability to calibrate through TrainerRoad but you can calibrate it through the Wattbike monitor: - Warm Up: Warm up the bike by pedaling for at least 5-10 minutes. This ensures that the components are at an optimal temperature for accurate calibration. - Access Calibration Mode: On the Wattbike Performance Monitor (PM), access the settings menu and look for the calibration option. This might be labeled as “Calibrate” or “Zero” depending on the model and software version. - Follow On-Screen Instructions: The monitor will guide you through the calibration process. Typically, this involves pedaling at a specific cadence or power level. - Zero Offset Calibration: This step ensures that the power readings start from zero when no force is applied. You might need to stop pedaling and ensure that the pedals are stationary to complete this part. - Complete Calibration: Follow the prompts to finish the calibration. The monitor will confirm when the process is complete. Regular calibration is recommended, especially if the bike is moved or subjected to significant temperature changes. Update Firmware Keeping your Wattbike Pro/Trainer firmware up to date ensures optimal performance and access to the latest features. Here’s how to update the firmware: - Check Current Firmware: Go to the settings menu on your Wattbike Performance Monitor (PM) to see the current firmware version. - Download Updates: Visit the Wattbike website or use the Wattbike Hub app to check for the latest firmware updates. - Connect Device: Use a USB cable or Bluetooth (if supported) to connect your Performance Monitor to your computer or mobile device. - Install Update: Follow the on-screen instructions to download and install the firmware update. Ensure the connection is stable during the update process. - Restart Monitor: Once the update is complete, restart the Performance Monitor to apply the changes. Regularly check for firmware updates to ensure your Wattbike is running with the latest improvements and features. Wattbike Atom Best Practices Gearing When using ERG mode, you won't adjust your gearing during your workout. The resistance is automatically controlled by TrainerRoad. Update Firmware Keeping your Wattbike Pro/Trainer firmware up to date ensures optimal performance and access to the latest features. Here’s how to update the firmware: 1. Turn on your device's Bluetooth. 2. Turn on your Wattbike Atom. 3. Open the Wattbike Hub app. 4. Start a "Quick Ride" 5. The bike should prompt you to update the firmware if an update is available. You can also try these steps to update the firmware on a Wattbike Atom Performance Touchscreen (PTS): - Make sure the PTS is connected to a Wi-Fi network Enable Auto Firmware Update on the PTS Turn on the PTS. - You can enable Auto Firmware Update by clicking the serial number in the top left of the screen, then clicking Advanced Settings and scrolling down to Auto Firmware Update. - After the update is complete, you can try turning the PTS off and on again by holding down the power button and then pressing it again. 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 Click here to learn more about Bluetooth Smart 4.0 Troubleshooting. Issues pairing your device If you're unable to see your device within the Devices section of the app, or the device isn't pairing, 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. Note: To learn more about speed readings on a smart trainer, click here. Atom: 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 shown in the top left corner of the data field in the 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: Power smoothing doesn't affect the graph on the workout player — only the power number displayed in the data field Atom: ERG Mode Not Set If your Atom is set to Resistance mode (or Slope/Standard/Gear mode) you may not see any power reporting in TrainerRoad. Be sure to switch the training mode back to ERG mode and this should correct the issue.

Smart Trainers • Last updated on Aug 20, 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

Understanding Power Zones

Power Zones are all defined as a percentage of your FTP. They allows us to scale workouts to each racer's individual fitness level, ensuring that everyone is working at their optimal intensity. TrainerRoad workouts target specific Power Zones that represent various aspects of your fitness. This article is an overview of each Power Zone and what that zone strives to achieve. power zones.png | | | | --- | --- | | Active Recovery | (<55%FTP) | | Endurance | (55% - 75% FTP) | | Tempo | (76% - 87% FTP) | | Sweet Spot | (88% - 94% FTP) | | Threshold | (95% - 105% FTP) | | VO2 Max | (106% - 120% FTP) | | Anaerobic Capacity | (>120% FTP) | Active Recovery (<55% FTP) Active recovery is a zone that you'll see in-between intervals as a chance to recover, catch your breath, and lower your heart rate before digging in again for the next interval. Endurance (55% - 75% FTP) Aerobic Endurance workouts are aimed at improving your aerobic-power-producing capabilities in a low-stress manner. By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing fat for fuel and sparing sugar stores for more intense efforts. Additionally, Endurance workouts can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve the integrity of connective tissue, and even help you improve your on-bike nutrition strategies. Tempo (76% - 87% FTP) Riding in the tempo range pushes you near the height of your aerobic endurance. While rather uncomfortable, working here isn't terribly stressful and it allows you to spend long durations at a constant and productive work level with little recovery. This is where many half-distance triathletes will live for 2+ hours during their bike leg. This is also where ample time is spent during long road races, especially ones with steady climbs. Sweet Spot (88% - 94% FTP) Sweet Spot intervals aim to further muscular endurance and enhance aerobic capabilities. Additional related benefits include improved sugar storage in the muscles, better utilization of fat for fuel, a higher capacity for more intense workouts later on and increased power output at moderate, predominantly aerobic intensities. Learn more in our blog post: What is Sweet Spot Training Threshold (95% - 105% FTP) By spending time very close to your FTP, riders can improve their sustainable power & muscle endurance by teaching their muscles to process high levels of lactate and acidic buildup without slowing down. Additionally, and equally as important, riders learn to tolerate the mental discomfort inherent in maintaining high levels of Functional Threshold Power. VO2 Max (106% - 120% FTP) VO2 Max efforts aim to increase your power during short, intense efforts and to expand your aerobic capacity, i.e. the ability to utilize more oxygen more effectively. They also do a good job of stressing your intermediate muscle fibers that process both fat and sugar and therefore utilize oxygen much like your slow-twitch, endurance fibers. When training time is very limited, deriving a high training benefit in minimal time is crucial - this is how you do it. Anaerobic Capacity (>120% FTP) By working at power outputs high enough to elicit very high levels of oxygen uptake, tremendous improvements in both aerobic and anaerobic power can be achieved, all in very little time. Short-duration, high-intensity repeats can be highly productive for all types of riders but are especially important for riders working on limited training time. In far less time than that required by long, slow distance approach to training, riders can develop similar aerobic capabilities - little time, high stress, comparable adaptation.

Power 101 • Last updated on Aug 20, 2026