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How to Use TrainerRoad AI Workouts

You can use TrainerRoad AI Workouts to train flexibly without a plan or add additional training to your plan. Each AI Workout is selected by TrainerRoad AI based on your workout history and predicted performance. What Are TrainerRoad AI Workouts? AI Workouts are one-off, intelligently chosen sessions that you can add to your TrainerRoad Calendar. AI selected workouts are chosen from the TrainerRoad library based on your recent training and predicted performance. You can add them to any day on your calendar to get a workout that fits your needs for that day. When you go to add an AI Workout to your Calendar a workout will be chosen for you based on this criteria: 1. Duration: Pick how long you want to ride for that day 2. Focus or Discipline: Choose a type of workout that matches your goals or the type of training you'd like to complete that day. Workouts are broken into Category and Zone. Category options include: Endurance, Climbing, Attacking, Criteriums, Zwift Racing, Group Rides, Cyclocross, Mountain Biking or Time Trialing Zone options include: Endurance, Tempo, Sweet Spot, Threshold, VO2 Max and Anaerobic 3. Interval Structure: Within each category of riding workouts will be broken into interval types. Choose the interval type that you would like to complete. 4. Inside or Outside: Before scheduling your workout you will have the option to choose whether you would like to complete the workout inside or outside. How to Add an AI Workout Step One: Open your Calendar (web or mobile) and select the + Add button in the upper right hand corner of the screen. Step Two: In the cycling category choose TrainerRoad AI Workout Screen Shot 2025-10-14 at 11.38.45 AM.png Step Three: Choose whether you would like to choose a workout based on Category or Zone Screen Shot 2025-10-14 at 11.41.36 AM.png Step Four: Set your ride length in the drop down Screen Shot 2025-10-14 at 11.42.50 AM.png Step Five: Scroll to the training focus (e.g., Endurance, Climbing, Attacking, Time Trial, Criterium, Cyclocross, Mountain Bike, Gravel, Zwift Race, Group Ride) or the zone (Endurance, Tempo, Sweet Spot, Threshold, VO2 Max and Anaerobic) that you would like to select a ride from Step Six: Choose the zone and type of interval structure you would like to complete and select this option Screen Shot 2025-10-14 at 11.44.00 AM.png Step Seven: Review the details of the type of workout you are selecting and click Schedule.

TrainerRoad AI • Last updated on Jan 21, 2026

How to Add a Polarized Training Phase to Your TrainerRoad Calendar

Polarized Base and Build plans can be added directly to your Calendar through the Training Phases tabs of TrainerRoad. These plans designed to establish your aerobic base fitness with an emphasis on shifting training intensity to the ends of the spectrum. Adding a Polarized Training Phase directly to your Calendar If you are interested in completing any Polarized training phases you will need to add them directly to your TrainerRoad Calendar from the Training Phases sections of the Training plans tab. Note: Polarized phases will not automatically be integrated in custom plans build with Plan Builder. Polarized plans can only be added to your TrainerRoad Calendar manually as individual training. You can add these phases on Mobile, Desktop, and Web. To add a Polarized plan to your Calendar follow these steps: Step One: Open up the TrainerRoad app or Log in to the TrainerRoad website. Step Two: Click on Training Plans from the left-hand-side menu and select View Phases under Training Phases Screenshot 2026-07-21 at 11.50.52 AM.png Step Three: Under Individual Training Phases, select either Base Phase or Build Phase. Step Four: Under Polarized Base/Build, select your desired volume (Low/Mid/High) and click Schedule Plan. Screenshot 2026-07-21 at 11.53.19 AM.png Step Four: Choose your desired schedule by dragging and dropping scheduled workouts onto your desired days. In this step you can also make adjustments to the weekly duration of workouts and decide if you want your endurance workouts to be Dynamic or Fixed. Screenshot 2026-07-21 at 11.54.26 AM.png FAQs Are Polarized Training Phases still affected by TrainerRoad AI? Yes! Your Polarized Training Phase will be adapted with Polarized-specific workouts as you progress through the plan. Why are there only Polarized Training Phases for Base and Build phases? At the moment, we only have Polarized Training Phases for Base and Build phases. You won't find any Polarized Specialty Phases because we want to ensure that your Specialty Phase mimics your desired discipline as closely as possible, which might not be feasible with Polarized training. Will my training progress be lost if I change my Training Plan to include a Polarized Phase? Nope! All of your progress, including completed workouts, will be kept by TrainerRoad AI. Can I complete Polarized workouts outside? Yes! You can automatically designate certain days to be Outside Workouts when adding your Polarized Phase(s) to your Calendar. If you have any questions please send us an email at [email protected].

Adjusting your Training Plan • Last updated on Jul 21, 2026

Editing Your Calendar

The TrainerRoad Calendar is designed to make managing and analyzing your training easy and intuitive. This article explains how to edit items on your Calendar. Right-Click Capability Screenshot 2024-12-24 095648.png You can right-click workouts and notes to access common actions like copy, edit, and delete. The right-click menu also lets you instantly toggle between the indoor and outside versions of your planned workouts, associate workouts with completed outside rides, switch to a group or solo ride, and edit notes and scheduled time off. It’s a quick and easy way to manage your training. Note: the right-click menu will display different options depending on the type of Calendar item selected. Edit from the Drawer The “drawer” is a informational window that slides open from the right side of the screen. Click any day or scheduled item on the Calendar to open the drawer. From here, you’ll find important actions and information to help you manage and plan your training without leaving the Calendar. Clicking on a Calendar Day Opens the scheduling drawer (also accessible by clicking the + ADD button). This drawer lets you add training plans, workouts, events, and training adjustments to your Calendar. Screenshot 2024-10-14 at 11.36.08.png Clicking on a Planned Workout Opens the workout’s details drawer, which includes a workout description, key information, and Workout Alternates. Click the pencil icon at the bottom to edit the planned workout, or click the trash can to delete it. Screenshot 2024-10-14 at 11.34.46.png Clicking on a Completed Workout or Activity Opens a drawer containing a summary of your performance. The “Open Details” button at the bottom launches the workout’s full details page in a new browser tab; you can also edit or delete the workout by clicking the pencil or trash can buttons at the bottom left. Screenshot 2024-10-14 at 11.35.34.png Clicking on Your Training Plan (from the Calendar or TSS chart) Opens the plan’s summary drawer. Here you’ll see a summary of the plan’s training stress, schedule, and any included events. You can also edit or delete the plan. Screenshot 2024-10-14 at 11.37.13.png Drag and Drop You can also drag and drop items on your Calendar. Whether it's a prescribed workout in your plan, a custom non-cycling workout, or even a training adjustment, they can all be moved to any part of your Calendar. Simply click and drag any item in your Calendar to drop it onto a new day.

Calendar • Last updated on Aug 20, 2026

Creating a Custom Garmin Screen

Adding a custom Garmin screen allows you to select the metrics that are most important to you. In the case of TrainerRoad Outside Workouts sent to Garmin, custom screens allow for an experience that most closely relates to doing a workout on TrainerRoad. Screen_Shot_2020-09-11_at_2.41.32_PM.png Setup Guide for your Garmin - Setup Guide for Garmin 1030 - Setup Guide for Garmin 530 and 830 Models - Setup Guide for all other Garmin Models Setup Guide for Garmin 1030 To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add your new screen to. Step 1: Tap the hamburger menu in the bottom left corner of the home screen 1030-1.bmp Step 2: Select "Activity Profiles", then select your preferred profile 2.png Step 3: Select "Data Screens", then select "Add New" 3.png Step 4: Select "Data Screen", then from the next screen, select the recommended fields that are listed below 4.png Recommended Fields: Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target - Nested under the "Workouts" category. - Shows your target power and average power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Workout Comparison - Nested under the "Workouts" category. - Displays a graphical representation of your workout. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: Make sure you're on the latest firmware version to access the updated data fields. Step 5: Select the checkbox in the bottom right corner of the screen, then select the right arrow on the page displaying "6-A" 5.png Step 6: Tap the fields to reorganize to TrainerRoad's recommended screen, then select the checkbox in the bottom right corner of the screen to confirm your new custom screen. 6.png new_screen_1.bmp You're now ready to take your TrainerRoad workouts outside! Note: By default, workouts begin on Garmin's workout screen. Swipe to your newly created custom screen when you begin your workout. Disabling Alerts By default, Garmin enables alerts to notify you if you're on target power. These alerts can be disruptive to your workout, and we recommend disabling them. From your Activity Profile, select "Alerts", and toggle "Workout Target Alerts" off. 7.png Setup Guide for Garmin 530 and 830 Models To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add to your new screen. Step 1: Select the down arrow or swipe down from the home screen 1.bmp Step 2: Select "Settings", then select "Activity Profiles" 8.png Step 3: Select your preferred profile, then select "Data Screens" 9.png Step 4: Select "Add New", then select "Data Screen" 10.png Step 5: Select the following recommended fields Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target - Nested under the "Workouts" category. - Shows your target power and average power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Workout Comparison - Nested under the "Workouts" category. - Displays a graphical representation of your workout. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: Make sure you're on the latest firmware version to access the updated data fields. Step 6: Select "Done", then confirm the layout displaying "6-A" 11.png Step 7: Select the fields to reorganize the display to TrainerRoad's recommended screen, then confirm your screen by selecting "Done" 12.png Your new custom screen new_screen_1.bmp You're now ready to take your TrainerRoad workouts outside! Note: By default, workouts begin on Garmin's workout screen. Swipe to your newly created custom screen when you begin your workout. Disabling Alerts By default, Garmin enables alerts to notify you if you're on target power. These alerts can be disruptive to your workout, and we recommend disabling them. From your Activity Profile, select "Alerts", and toggle "Workout Target Alerts" off. 13.png Setup Guide for all other Garmin Models To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add your new screen to. The process of adding a custom screen varies on older models, but TrainerRoad recommends the following screen: allothermodels.bmp Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target Power - Nested under the "Indoor Training" category. - Shows your target power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: For older generation Edge devices and all Garmin watches without the Time to Go field, we suggest Lap Time as an alternative.

Outside Workouts • Last updated on Aug 13, 2026

RPE Key Explained

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

Triathlon Training • Last updated on Aug 20, 2026

Workout Levels

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

TrainerRoad AI • Last updated on Jul 16, 2026

Connecting TrainerRoad with the Apple Watch

- How to Connect TrainerRoad with the Apple Watch - How to Manage Permissions - FAQs You can now get the best of both worlds by securely connecting your TrainerRoad account with the Apple Watch! This means that you can use TrainerRoad to analyze TR Outside Workouts that have been recorded on your Apple Watch. When doing so, you are in control of what information you want to share between each platform. All you need to set up this new feature is an iOS device (iPhone or iPad). How to Connect TrainerRoad with the Apple Watch To enable TrainerRoad to share and collect data with your Apple Watch you will need to connect it to TrainerRoad . 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. Go ahead and click Set Up to get 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 Sync with Health Once you have done so, you can manage your Apple Health permissions within the Settings app of your iOS device. IMG_4914.png To automatically have your Outside Workouts push to your Apple Watch you will also want to go ahead select Tap to Set Up displayed under "Push to Apple Watch" IMG_4914.png Note: This is only a connection between the Apple Watch and TrainerRoad to sync TrainerRoad outside cycling workouts. We hope to make a full sync with Apple Health in the future. Click the following link if you weren't presented with the notification to set up sync with Apple Watch or are encountering issues: Apple Health Troubleshooting How to Manage Permissions You can manage the permissions that you choose to share between TrainerRoad and Apple Health by accessing the Settings app of your iOS device. RPReplay_Final1695318944.gif Just go ahead and select Health from the list of linked apps IMG_4918.png Click on Data Access and Devices IMG_8FC820F2D37F-1.jpeg Then go ahead and select TrainerRoad from the list of apps connected with Apple Health IMG_2910.jpeg From here, you can see all of the health-related permissions that have been granted to TrainerRoad. - For optimal use of TrainerRoad's data analytics and proper activity syncing, we recommend enabling all available options. IMG_9421601DFE88-1.jpeg A similar process can be completed to manage the permissions for your Apple Watch. Just be sure to select the Watch App then Workouts>Connected Apps and TrainerRoad is enabled. RPReplay_Final1695318199.gif FAQs Why Are You Collecting Health Data? - Connecting with Apple Health will allow us to expand the scope of our data library and import even more of your activity files for consideration by Adaptive Training. - Currently, we are only able to import cycling activities, but hope to broaden the scope of the data that we can import in the future. My Workouts Are Pushing to my Apple Watch, But I am Not Seeing Them Show Up in TrainerRoad. In order for your completed Outside Workouts to Sync back into your TrainerRoad Career, you will need to make sure that you have connected your TrainerRoad account to your Apple Watch app AND that you have enabled all health permissions within the Settings app of your iOS device. IMG_9421601DFE88-1.jpeg

Activity Sync • Last updated on Aug 20, 2026

What Payment Options Are Available in TrainerRoad?

TrainerRoad offers flexibility when it comes to paying for your subscription. We have two plan options available and accept payment from major credit cards as well as PayPal accounts! If you'd like to get straight into signing up, you can do so by clicking here. Plan Options TrainerRoad athletes can choose from two plan options: $21.99 month or $209/year. Athletes who choose the $209/year plan benefit from a discounted yearly rate, and members that choose the $21.99 month plan have the flexibility to suspend their subscription at any time and for any part of the year. Athletes who choose the yearly rate will save $54 per year compared to the monthly rate. Both plans include a 30-day money-back guarantee, so if you decide TrainerRoad isn't for you within the first 30 days, we’ll give you a full refund—no questions asked! Payment Options Credit Card TrainerRoad accepts most major credit cards for both monthly and yearly subscriptions. Just enter your credit card info on the sign-up page, choose a plan, and you’re good to start training! Screen Shot 2024-07-01 at 7.41.11 AM.png New credit card on your active account? No problem! Change your payment method here. PayPal TrainerRoad proudly supports PayPal integration! PayPal makes it easy for athletes — especially those living outside the United States — to get started with TrainerRoad. Select the "PayPal" button under Payment Method when signing up. You'll then be asked to log into PayPal and agree to their terms. You're welcome to switch from paying with a credit card to paying with PayPal at any time. Learn how to switch your payment method to PayPal. Have a Promo Code? When selecting your subscription plan, you can click the "Promo Code" text above the payment options. After you click this button, you'll be prompted to enter your promo code. When your code is redeemed, you will be charged the remaining amount (if any). You are still required to enter your payment information so your subscription can renew. If you're not a new athlete, you can find instructions for how to apply promo codes here. Pre-Paid Gift Cards We currently don't accept payment from most pre-paid gift cards. How to Sign Up via Apple's In-App Payment System New athletes can sign up for TrainerRoad using Apple's In-App Payment system. To do so, go to the App Store, and download TrainerRoad. You can also go to our Sign Up page to manage your subscription directly with TrainerRoad. Once TrainerRoad is downloaded, launch the app, and select Create an Account. create an account.png Select your plan option, and select Continue. select plan.png Create your account by entering an email address and password. Once you're done, select Sign Up. create account.png Once you've verified your details, select Subscribe. You're all set! Happy Training!

Subscription and Payment • Last updated on Aug 20, 2026

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

Swim Drills and RPE Table

In addition to everything you need to get faster on the bike, our Triathlon plans include swim and run workouts. Of course, your swim and run workouts will be done outside of the TrainerRoad application, but this article should help you better understand the recommended drills we assign you in the pool as well as rates of perceived exertion both in the water and on foot. Swim Drills - Back Sculling (BS) - Keep your arms at your sides and point your fingertips back toward your toes as you propel yourself with those familiar figure-eight movements without moving your hands any wider than shoulder width. Video https://www.youtube.com/watch?v=NvkCqpTsvEQ - Bilateral Breathing (BB) - Swim your regular freestyle stroke while breathing during every third stroke forcing yourself to discover and improve your weaker side. If this is challenging & uncoordinated at first, hang in there - your clumsy side will improve with practice. Video https://www.youtube.com/watch?v=DaCbquF5lm0 - Catch-Up (CU) - Your lead arm will remain fully extended in front of you until your working arm completes a full stroke. The working arm now becomes the lead arm and remains fully extended in front of you until your working arm completes its full stroke and "catches up". Video https://www.youtube.com/watch?v=qpczzwoXbyQ - Chest Sculling (CS) - With your chest facing down, bend your elbows and point your fingertips down while keeping your elbows high. Make the same figure-eight patterns with both hands to propel yourself forward, effectively repeating the center of the stroke. - Fastest Average (FA) - Swim each repetition at a pace that is as fast as you can sustain for the entire set, while still being able to complete all the repetitions at the given RPE. Aim to maintain a consistent time for each repetition throughout the set. For example: If doing 4 x 100m freestyle, it would be better to swim 1:20, 1:21, 1:19, 1:20 (with an average pace of 1:20 per 100m) than to swim 1:18, 1:18, 1:20, 1:28 (averaging 1:21 per 100m). - Fingertips & Thumbs (F&T) - During your normal freestyle stroke, keep your elbows high and lightly drag your fingertips across the water as your working arm recovers. Then, as your working hand exits the water on the release, lightly scrape your thumb against your thigh. These two actions can be done individually or combined. This is sometimes referred to as a "fingertip drag" drill. Video https://www.youtube.com/watch?v=36lp6NgDYF0 - Fists (F) - Swim with clenched fists and focus on rotating your shoulders and bending your working elbow during the catch, creating a pull that's nearly as powerful as one done with an open hand. Video https://www.youtube.com/watch?v=HH0TlKA-UFU - Front Sculling (FS) - Stretch your arms out in front of you, fingertips pointed forward, arms no more than shoulder-width apart and use both hands to propel yourself forward by "sculling" in a figure-eight pattern as you simulate the catch over & over. Use a minimal kick and do this with your head up or down. Video https://www.youtube.com/watch?v=o1ex2GbQ9WI - Half Catch-Up (HCU) - This abbreviated catch-up will bring the full catch-up drill closer to your actual freestyle stroke. Instead of waiting until your working arm reaches your lead arm, start pulling with your lead hand a little earlier when your working hand is even with your lead arm's elbow. This is sometimes referred to as an "almost catch-up" drill. Video https://www.youtube.com/watch?v=FRCDgVG9GuM - Kick & Rotate (K&R) - Begin kicking on your side for 3-5 seconds, then rotate onto your belly and "catch up" to your leading arm with the other arm bringing both arms out in front of you. Pull with the arm that was leading as you roll onto your opposite side. Kick for 3-5 seconds on this side, catch up with the other arm, and immediately pull the previously leading arm and rotate to the opposite side. Over time, try to spend only 2 seconds at a time kicking on each side. This is sometimes referred to as a "kick-switch" drill. Video https://www.youtube.com/watch?v=wBE0Dk1BE5s - Kicking (K) - Swim facedown using only your feet to propel you as you breathe just as you would during a freestyle stroke by rolling to the side and turning your head to catch some air. Focus on "pushing" your chest down while keeping your legs & hips up toward the surface as you practice balance & kicking technique. Video https://www.youtube.com/watch?v=l55T3gby54o - Side Kicking (SK) - Swim on your side with your lower arm extended ahead of you and the upper arm resting against your side. Rest your head against your shoulder and look down, keeping your head completely submerged while using only your kick to propel yourself. Rotate your head slightly when inhaling and try to keep your hips & legs high throughout as you swim a full pool length before switching sides. Video https://www.youtube.com/watch?v=J5gfI3SRLQE - Sighting (S) - Instead of turning your head to the side to breathe, raise your head to look forward and "sight" a landmark toward which you'll swim. Breathe just as you would when turning to the side by inhaling before lowering your head, exhaling underwater, and learn to disrupt your stroke as minimally as possible in the process - eventually not at all. Video https://www.youtube.com/watch?v=zNdvm_VLlqc - Single-Arm (SA) - Restrict yourself to one arm’s use for an entire pool length by keeping the opposite arm extended in front of you or at your side (advanced). If necessary, perform these drills using fins until you improve to the point that you can eliminate them. Try to use a moderate kick and normal body positioning, rolling into your working arm. Video https://www.youtube.com/watch?v=6YXOT_HQtjM - Stroke Counting (SC) - Target your stroke efficiency by trying to reduce the number of strokes you use to reach the opposite side of the pool. Count your strokes on your first trip across, then try to reduce the number of strokes during the next 2-3 trips across the pool by taking longer, more powerful pulls, rotating more & gliding a bit longer. This is sometimes referred to as a "distance per stroke" drill. Video https://www.youtube.com/watch?v=g2sxK3Pz6TM Swimming/Running Rate of Perceived Exertion (RPE) Key | | | | | --- | --- | --- | | RPE 2 | Recovery | Active Recovery | | RPE 4 | Easy | Warmup/Cooldown | | RPE 6 | Easy-Moderate | TR Endurance | | RPE 7 | Moderate | TR Sustained Power | | RPE 8 | Moderate-Hard | TR Threshold | | RPE 9 | Hard | TR VO2max | | RPE 10 | All-Out | TR High Power | | RPE N/A | Sprint | TR Burst Power | Select the following link for more information on the RPE Table: Swimming/Running RPE Key Explained Getting Your Swim Workout to the Pool Looking to bring your swim workouts with you, but don't want to get your phone wet? Here is our suggestion: - Simply write down your swim workout for the day or copy and paste the workout and drill instructions into a document that can be printed. - Next, go ahead and place your workout in a plastic baggie for safekeeping. - When you get to the pool, you can then stick your workout on a kickboard for easy reference during your session. No phone needed!

Triathlon Training • Last updated on Aug 20, 2026