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Workout Creator

TrainerRoad's Workout Creator allows you to replicate an outdoor ride, customize an existing workout or create your own personal workouts. It's available on PC and Mac. Download the Workout Creator from the following links: - Mac Download - Windows Download Note: In order to use the Workout Creator on Windows, Adobe AIR must be installed on your computer. If you don't have it, you can download Adobe AIR here. Workout Creator Features - Creating a Custom Workout - Adding Text to a Workout - Copy/Clone Workouts - Workout Snippets Frequently Asked Questions Is the Workout Creator available for iOS and Android? Workout Creator is currently only available on our Mac and Windows desktop platforms. You'll need to use a laptop or desktop to create your custom workout. But don’t worry! After you publish your Custom Workout from the Workout Creator, it will be ready to use on any of our platforms - including iOS and Android. If I have an electronic trainer, can I designate specific intervals in a custom-created workout to switch out of ERG mode and into resistance or standard mode? No. At the moment, it is not possible to create a workout that will prompt your trainer to automatically switch modes within the workout. All custom workouts will default to the last trainer setting you used. How can I import a workout from TrainingPeaks? Sync TrainingPeaks with TrainerRoad to have your custom workouts automatically sync to TrainerRoad. Note: TrainingPeaks workouts will sync to TrainerRoad two days in advance. How can I import an outside ride that I recorded with GPS? If you have a TCX file from Strava, Garmin Connect, Ride With GPS, or other mapping services, you can use a third-party app called BestBikeSplit to convert the TCX file to an ERG file which you can then import into the Workout Creator. You can learn more about that process here. Can I build workouts using a watt range instead of % of FTP? No. The Workout Creator builds workouts using an exact percent of FTP. We use percent of FTP so every workout scales to your current fitness level. You can still see the wattage while you build. Adjust the % of FTP for an interval and the Workout Creator shows the matching watts based on your current FTP. Why won't the "e" or "d" key type in the Workout Creator? On macOS, the "e" and "d" keys can be claimed by system shortcuts, which stops them from typing in the Workout Creator. The "e" key usually opens Emoji & Symbols and the "d" key usually opens dictation. Step One: Open the Apple menu and select System Settings. Step Two: Select Keyboard, then select Keyboard Shortcuts. Step Three: Select App Shortcuts in the sidebar, then select the + button. Step Four: Set Application to WorkoutCreator. Step Five: For Menu Title, enter Emoji & Symbols exactly as written. Step Six: For Keyboard Shortcut, press Option + Command + E, then select Done. Repeat those steps for the "d" key if dictation opens instead.

Workout Creator • Last updated on Aug 17, 2026

How to Analyze Ride Data

Dig into the details of your indoor ride, including power, heart rate, cadence, TSS, Intensity Factor, and more in the workouts ride analysis page. You will see a ride analysis page for both indoor and outdoor cycling workouts with full breakdown of the workout and the data from that workout. How to Find a Workouts Ride Analysis Page Step One: Log in to your account on the TrainerRoad website. Step Two: In the left sidebar, select Career and click Activity List. You can filter by activity type, filter by zone, or search for a ride by name. ride-analysis-01-activity-list.png Step Three: Click any ride from this list to open its Ride Analysis page. You can also open a completed ride directly from your Calendar by selecting the ride on the Calendar and then selecting View Details: ride-analysis-14-calendar-drawer.png Everything Included in the Workout Analysis Page The workout analysis page includes a few different sections. Here's what each section includes and how to drill into them: The Workout Graph The graph at the top of the page shows your ride from start to finish. Move your cursor along the graph to see target power, heart rate, and power for any moment in the ride. ride-analysis-03-graph-tooltip.png Within the workout graph you can click and drag across the graph to select a section of your ride. The metrics panel updates to show stats for just that selection, so you can check the numbers on a single climb, interval, or surge. ride-analysis-04-drag-selection.png With a section selected, you can also use the buttons above the graph to, zoom In to magnify the selected section, add Interval to save the selection as a custom interval and reset to clear the selection and return to the full ride view. From the workout graph at the top of the ride analysis page you can also find: 1. Legend toggles: Click the items in the legend above the graph to show or hide each data series, like heart rate or Normalized Power. 2. Key Metric Panel: The panel to the right of the graph summarizes the ride, including duration, average and max power, heart rate, TSS, Intensity Factor, and kJ. For TrainerRoad workouts, your numbers appear next to the workout's target numbers. 3. Workout FTP: The horizontal line labeled with your FTP shows how the ride's efforts compare to your threshold at the time of this workout. Intervals The Intervals tab below the graph lists every interval in the ride with its duration, Normalized Power, average power, heart rate, and cadence. TrainerRoad workouts list each interval by name. Outdoor rides list the laps recorded by your bike computer, plus any custom intervals you create. ride-analysis-06-intervals-tab.png Click any interval in the table to highlight that section of the ride on the graph. The metrics panel updates to show the stats for that interval. ride-analysis-07-interval-highlight.png How to Create Custom Intervals You can also create custom intervals for a workout using the workout graph at the top of the ride analysis page. Here is how you can create a custom interval: Step One: Click and drag across the graph to select the section you want to save. Step Two: Click Add Interval above the graph. Step Three: Give the interval a name, fine-tune the start and end times if needed, and click Save. Your custom interval now appears in the Intervals table alongside the rest of the ride's intervals. ride-analysis-05-add-interval.png Power Zones The Power Zones tab shows how much time you spent in each power zone during the ride. Click a zone in the table to highlight that power range on the graph. You can also click Add Zone to create a custom zone with your own power range, and the bottom of the table shows which power source recorded the ride. ride-analysis-08-power-zones.png Power Records The Power Records tab shows your best power for every duration within this ride, from short sprints to the full ride. For TrainerRoad workouts, the Prescribed line shows what the workout asked for, so you can see how your effort compared. Use the date range selectors to compare this ride against other time periods, and use the toggles above the chart to switch between Normalized Power, average power, and heart rate. To explore your all-time power records across every ride, see How to Analyze Power Records. Analyzing Your Outdoor Ride Data Outdoor rides have everything that indoor rides with a few additional metrics like: 1. Elevation profile: A gray elevation profile appears behind the graph. 2. Outdoor metrics: The metrics panel adds distance, elevation gain, speed, and average gradient. The tooltip also shows elevation and grade as you move along the graph. 3. Time or Distance: Use the toggle above the graph to switch the graph between time and distance. ride-analysis-11-outdoor-graph.png Rides with GPS data also include a map of your route with start and finish markers. As you move your cursor along the graph, a position marker moves along the route, so you can see exactly where on the road each effort happened. ride-analysis-12-outdoor-map.png What About Rides Without Power Data? If a ride has no power data, the power-based tabs are hidden and you'll see the Intervals tab only. You can still estimate the ride's training stress so it counts toward your training. Click Estimate TSS in the banner at the top of the page and rate the ride's intensity. For more detail, see How to Estimate Training Stress with Heart Rate Data. ride-analysis-13-estimate-tss.png More on the Ride Analysis Page - Post Workout Survey: The banner above the ride details shows your survey response, and lets you add or change one. Your responses help TrainerRoad AI adjust your training. Learn more in What are Post Workout Surveys? - AI Predicted Difficulty: For TrainerRoad workouts, this chart shows how difficult TrainerRoad AI predicted the workout would be for you. Learn more in AI Predicted Difficulty. - Workout Levels: For TrainerRoad workouts, you'll see the workout's levels and any Progression Level changes you earned. Learn more in Workout Levels. - Edit, Delete, and Download: Use the panel on the right to edit the activity's details, delete the activity, or download the ride as a .fit file. Analyzing a run instead? See How to Sync and Analyze Runs in TrainerRoad.

Performance Analytics • Last updated on Jul 29, 2026

Not Enough Time!

So you've figured out when your goal events will be, and you discover that you don't have the 28 weeks required to complete the entire Base, Build, Specialty training plan progression. Not a problem — there are still big gains to be had. Build your custom training plan using the Plan Builder. How does Plan Builder Adjust your Training Plan? Plan Builder adjusts your training plan depending on your experience level. We break it down between Beginner, Intermediate, Advanced, and Expert. Beginner/Intermediate Beginner/Intermediate athletes benefit most from earlier components of the Base, Build, Specialty training progression. We truncate from the Specialty Phase down towards the Base Phase such that the Base Phase of training is last to be cut. Advanced Advanced athletes benefit most from Build Phase training, so we truncate from Base and Specialty Phases of training (e.g. we cut from the bookends of the Base and Specialty Phases). Expert Expert athletes benefit most from the later points in the Base, Build, Specialty training progression. We truncate from the Base Phase of training down towards the Specialty Phase such that the Specialty Phase of training is last to be cut. Breakdown You may be wondering why we trim time from the Base Phase of training for Advanced and Expert athletes. Advanced and Expert athletes are extremely familiar with their current fitness level and the rigors of high-intensity interval training. Because we assume these athletes have a high level of fitness coming into their training plan, we trim time from the Base Phase of training when they are faced with a short timeframe until their main event.

Adjusting your Training Plan • Last updated on Aug 13, 2026

Power-Based Training Acronyms

There are far too many acronyms in the sport of cycling, so here is your cheat sheet for all the important ones FTP: Functional Threshold Power - This is theoretically the maximum steady-state power you could hold for about an hour - It is a way to quantify your current level of fitness- many of your other zones will scale fairly linearly relative to your FTP - All of your rides are based on a percentage of your FTP IF: Intensity Factor® - This is a way of quantifying how intense your ride was - The scale is based on this: An IF of 1.0 would be equivalent to performing at FTP for 1 hour. Aka, your body could not possibly work any harder. - A 0.8 IF would represent a ride that averaged 80% of your Functional Threshold Power TSS: Training Stress Score® - This is the amount of stress that a workout inflicts on your body - With a large TSS, there is a greater opportunity for growth but also a greater need for proper recovery - Calculated based on a combination of IF and duration NP: Normalized Power® - This metric is similar to average power, with one minor difference - This metric "weights" different power zones differently. It gives more weight to your harder intervals and more closely represents the physiological toll - The purpose of this is to attempt to estimate the power you could have produced had you been constant throughout the ride - This allows you to more honestly compare one ride to another since the rest intervals have less of an effect on the overall average

Power 101 • Last updated on Aug 13, 2026

Elite Drivo II

The Elite Drivo II is a smart trainer that connects to TrainerRoad through ANT+ FEC or Bluetooth FTMS. TrainerRoad can automatically control the Drivo II’s resistance in accordance with the workout's profile. drivo_II.jpg How do I Set Up the Elite Drivo II with TrainerRoad? Take a look at this article for instructions on how to pair via ANT+ FEC. How Does the Elite Drivo II Work with TrainerRoad? The Elite Drivo II has a selection of two modes that can be used with TrainerRoad. Riders can toggle between ERG and Resistance mode in the desktop app by using the dropdown tool located on the bottom bar of the workout screen. While using the mobile app, the mode can be changed by going to the Devices tab and tapping on the connected trainer’s name. ERG Mode ERG is the most commonly-used mode when doing a TrainerRoad workout with a Drivo II. While in ERG mode, TR will automatically adjust the resistance on the trainer in accordance with the workout's profile in ERG mode. The rider can keep a steady cadence and leave their bike in a single gear for the duration of the workout while the Drivo II makes any necessary adjustments. ERG mode makes for very smooth watts and a great workout! Resistance Mode While in Resistance mode, the Elite Drivo II delivers a similar experience to that of an adjustable magnetic trainer with a linear power curve. This mode includes a variable resistance setting that can be electronically adjusted. Resistance mode is intended to allow the user to emulate the slope, or pitch that a rider would encounter on any given road. Resistance mode is also the default mode for certain testing intervals. How does the Elite Drivo II work with TrainerRoad during a test workout? The Ramp Test can be completed entirely in either ERG mode or Resistance mode. It is completely up to the individual rider, but most people prefer ERG mode so they can stick to focusing on pedaling! For 8- and 20- minute FTP Tests, TrainerRoad will automatically switch the Drivo II from ERG into Resistance mode during the test intervals (8 or 20 minute periods) of a test workout. TrainerRoad will control your Drivo II throughout the warm up, ensuring that you're well prepared for the test(s), but will switch modes once the test starts. Resistance mode allows you to shift gears to find the optimal cadence for your test and will help you achieve the highest wattage average possible.

Smart Trainers • Last updated on Aug 13, 2026

How to Test With the Ramp Test

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

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

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

How to Test with the 20-Minute & 8-Minute FTP Tests

With the Ramp Test as our recommended assessment, we still offer two alternative options to test FTP: The 20-Minute and 8-Minute FTP Tests. How to Test During the test intervals, totally ignore the graph's recommendations. Whether you're above, below, or exactly in line with the graph makes no difference. It's important that these assessment efforts are not restricted or guided in any way. We're simply trying to get a reasonably close estimate of your Functional Threshold Power, something we can't do if your smart trainer is limiting your power. FTP (Functional Threshold Power) is automatically calculated upon completion of any of our test workouts. 20-Min VS. 8-Min Test If you do decide to use one of these alternative tests, whether you use our 20-minute Maximal Lactate Steady State (MLSS) interval or a set of 8-minute Power at VO2max (pVO2max) efforts, it's best to choose a format that you will stick with and one that fairly represents your fitness at the time. Each test has its own pros & cons. We'll elaborate on each of them briefly below in order to help you choose a format that best suits you, both in terms of your current capabilities & capacity for suffering. 20-Minute Test https://www.youtube.com/watch?v=nfdNQMik6Mk The 20-Minute Test is an ideal format to break into shorter, more manageable segments. By breaking the 20-minute effort into four 5-minute segments, riders can subtly tweak their effort every so often based on longer periods of muscular feedback, i.e. a rider can slightly reduce their pace every 5 minutes based on perceived exertion or how their body feels. The 20-minute test is a relatively long testing effort and pacing can sometimes be an issue for less experienced riders. Because of this, the 20-Minute Test is usually more ideal for seasoned riders who have a good sense of how to pace well. Additionally, many riders play it safe during the longer formats and end up finishing with too much gas left in the tank. Evidence of this is illustrated via a 2 or 3-minute surge in power at the end of an effort that would ideally be evenly-paced over the entire 20 minutes. As a result, their FTP and relative power levels are likely to be underestimated a bit (or a lot) rendering all subsequent FTP-based workouts less productive than they would be otherwise. TrainerRoad calculates your FTP from the 20-Minute Test by multiplying your average power for the test interval by .95. In other words, your FTP is 5% less than your average power of the test interval. 8-Minute Test https://www.youtube.com/watch?v=XmJr4r1pWYM Our preferred format for less experienced riders is the 8-minute protocol comprised of two 8-minute efforts. The 8-Minute Test yields a greater amount of information by demonstrating power at VO2max via each 8-minute interval, sustainable power/FTP once the average power of the two 8-minute intervals is reduced by 10%, and you can even track improvements in your aerobic fitness when comparing the 2 efforts afterward, i.e. a substantial difference could indicate a limited ability to recover & insufficient aerobic capabilities. TrainerRoad calculates your FTP from the 8-Minute Test by multiplying your average power of the two test intervals by .9. In other words, your FTP is 10% less than your average power of the two test intervals. Erg Mode vs Slope/Resistance Mode Building on the information found in our Erg Mode Explained article, these FTP test alternatives, when completed on a smart trainer, have to be done in the appropriate mode: Slope or Resistance mode (depending on your particular trainer). Fortunately, TrainerRoad switches modes for you when you assess your FTP via our 20-Minute Test or our 8-Minute Test. Why Erg Mode is Bad for the 8- and 20-Minute FTP Tests If a smart trainer is left in Erg mode during the testing portion(s) of a 20- and 8-Minute test, the workout will lock you in at your current fitness level instead of allowing you to pace the duration of the test interval at your own power target. To avoid this, the assessment needs to take place in Slope/Resistance mode in order to allow a rider to work at his/her own pace rather than having the trainer determine a pace based on the input FTP. TrainerRoad automatically switches you to Slope/Resistance mode during your test interval(s). If you wish to use a higher or lower Slope/Resistance setting, you're free to adjust it yourself and it makes no difference if you use different Slope/Resistance settings from interval to interval or test to test. The last setting you used will be applied the next time you enter Slope/Resistance mode. By switching to Slope/Resistance mode, you're allowed to go hard without being forced to maintain the calculated Target Power that would be forced on your legs in Erg mode. You can pace according to your current capabilities such that you ride as strongly as possible for the assessment interval(s).

Assessing your Fitness Level (FTP) • Last updated on Aug 13, 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

RPE Key Explained

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

Triathlon Training • Last updated on Aug 20, 2026