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Trainers With Multiple Settings

How do I set up VirtualPower if my trainer has more than one setting? Magnetic and fluid trainers have variable resistance settings, and each of these settings have their own power curve (speed-to-power ratio). For more information on how these readings are derived, learn how VirtualPower works. This graph displays each power curve for every resistance level on a single trainer. The X-axis represents speed while the Y-axis represents power measured in watts. Since each resistance setting on your trainer has its own power curve, you'll need to choose which level you're training with. How to Select a Resistance Setting Desktop Step 1: Pair your speed/cadence sensor in the Device section of the app Step 2: Select Turn On next to VirtualPower, then select the Enable VirtualPower toggle Step 3: Select the make and model for your trainer Step 4: Choose a Resistance setting (if any) from the drop-down menu Note: Make sure the resistance setting you have on your trainer matches the selection within TrainerRoad's VirtualPower settings. If you change the setting, you'll need to change the selection in TrainerRoad. Screen_Shot_2021-03-23_at_11.03.35_AM.png Mobile Step 1: Pair your speed/cadence sensor in the Device section of the app Step 2: Select Turn On next to VirtualPower, then select the Enable VirtualPower toggle Step 3: Select the make and model for your trainer Step 4: Choose a Resistance setting (if any) from the drop-down menu Note: Make sure the resistance setting you have on your trainer matches the selection within TrainerRoad's VirtualPower settings. If you change the setting, you'll need to change the selection in TrainerRoad. VP_RN4.PNG Before Settling on a Setting It's recommended that you do a couple of short test rides to familiarize yourself with the settings and which seems to work best for you if you're not familiar with your trainer and your favored resistance setting. Ideally, you'll find a setting that allows you to shift into an easy enough gear to adequately recover but also allows you to shift into a gear that provides enough resistance for hard efforts. Generally, the mid to high resistance settings work best, as lower resistance settings tend to top out at less than 200 watts. Once you've selected an acceptable resistance setting, you'll want to establish your fitness level in relation to that resistance setting. We recommend that your next step be an FTP test. Thereafter, we strongly recommend that you continue to use the same resistance setting. As mentioned above, different resistance settings have different power curves. In other words, your FTP on one resistance setting may not be the same on another — even though each setting is for the same trainer. If you eventually decide that you'd like to use a different resistance setting, we recommend that you do a new FTP test.

VirtualPower • Last updated on Aug 13, 2026

What is AI FTP Prediction?

AI FTP Prediction gives you a real-time look at where your fitness is heading by showing you the FTP TrainerRoad AI expects you to reach. You'll see your upcoming AI FTP Detection on your Career and in the AI Simulation window. This prediction is based on your current training plan and performance and may change. Where You’ll See FTP Prediction FTP Prediction appears on the Career page and in the AI Training Simulation Window; the 4-week period on your calendar where TrainerRoad AI is actively simulating changes to your upcoming workouts. Screen Shot 2025-12-30 at 4.37.19 PM.png The prediction will be shown directly on the day the FTP Detection is scheduled. It updates as you complete training sessions or your upcoming plan changes. What Affects your FTP Prediction Your predicted FTP is based on your recent workout performance, recovery, fatigue trends, and how your current training is expected to affect your fitness over time. Screenshot 2026-01-21 at 8.37.48 AM.png Your FTP Prediction is affected by completed training as well as planned training on your Calendar. Making tweaks to upcoming workouts or adding in more training might change your predicted FTP. Here are a few things that might impact your predicted FTP: - Completed activities - Adding in or removing workouts in your training schedule - Swapping a workout for an alternative with a different duration or difficulty level Why Can't I see my Predicted FTP? If you aren't seeing a predicted FTP on your Calendar then this means that you don't have enough recent training history for an FTP prediction. An FTP prediction will appear on your Calendar as soon as you have enough recent training data!

TrainerRoad AI • Last updated on Jul 16, 2026

How Does Recovery Work in the AI Training Simulation?

AI Training Simulation shows how completed and planned training will affect your readiness to train over the next 4 weeks. Inside the AI Training Simulation Window, yellow and red highlights will appear when planned and completed training requires a bit of extra rest afterwards. How Your AI Training Simulation Responds TrainerRoad AI evaluates your training history and the changes you make inside the 4-week Simulation Window to provide you with recommended rest and recovery days. Any time you complete a workout or modify your plan the system reanalyzes and updates predicted fatigue day by day, adjusting upcoming workouts accordingly. Yellow and Red highlights update live as you complete training sessions or make changes to upcoming workouts in the Simulation Window. - Avoid Intensity Days indicate rising fatigue. TrainerRoad AI will typically assign an easier session to promote recovery. You can also take a complete rest day if you feel it is needed! You will know that a day is a caution day because it will have a yellow highlight. - Rest Recommended days indicate potentially damaging fatigue. TrainerRoad AI will swap the next training day(s) for rest when needed. You will know that a day is a recommended rest day because it will have a red highlight. Screenshot 2026-01-15 at 12.42.25 PM.png What To Do When You See Caution's and Warnings 1. Accept the adjustment: We recommend following the easier or rest day the AI recommends to get the rest you need and keep training productively 2. Adjust if needed: If you've manually made a change to your training plan that results in an extra red or yellow day consider reverting back to the original plan. 3. Support recovery: Prioritize sleep, fueling, and hydration especially before sessions predicted to feel hard or very hard. How to Swap a Workout Back You can swap the workout that was on your Calendar before the red or yellow day by selecting the workout label behind the new workout scheduled on your Calendar. Screenshot 2026-01-15 at 12.49.19 PM.png Once you have done this you can choose to opt for the more intense workout. This will replace the new workout on your Calendar with the previously scheduled workout. Screenshot 2026-01-15 at 12.51.11 PM.png You will still have the option to make changes and return the newly recommended workout afterwards by following the same steps! Screenshot 2026-01-15 at 12.56.24 PM.png

TrainerRoad AI • Last updated on Jan 21, 2026

How to Adjust Duration with Dynamic Endurance

Dynamic Endurance is TrainerRoad AI’s way of making sure your endurance rides meet your current fitness and training needs. You can set a max duration when you build a plan with Plan Builder and your training plan will steadily raise the duration of your weekend endurance rides. Dynamic Duration.png What Is Dynamic Endurance? When TrainerRoad AI detects that you may benefit from more or less endurance volume, it can recommend slightly longer or shorter workouts. These adjustments help you get the most out of your training while staying fresh and avoiding burnout. For example: - If you’re handling your training well, TrainerRoad AI may extend your next endurance ride or interval session to help you continue progressing. - If your recent workouts have been especially tough or fatigue is trending upward, TrainerRoad AI might shorten a session to support recovery. Adjustment will be made to your endurance workouts based on the available endurance time you have in your Training Approach settings. You can increase or decrease your available training at any time in Plan Builder. How to Set Available Endurance Time in Plan Builder You control the limits that Dynamic Endurance works within by setting your available training time during plan setup or anytime afterward. Here's how to make adjustments to your available endurance time when you setup a plan with Plan Builder: Step One: Login to Your TrainerRoad Account on the TrainerRoad website Step Two: Go to the Training Plans tab and begin building out your custom plan Step Three: Select the Training Approach page Step Four: In the schedule step your weekend endurance ride will have an additional drop down. Your workout will automatically be set to Dynamic. - Note: You will only see Dynamic Endurance appear on your schedule when you have an endurance workout scheduled. You can add an endurance ride to your plan by adding an additional day of training if you are on a three day plan with three intense workouts per week or by swapping three hard days for two hard days. Step Five: In the drop down below you can set a maximum amount of time for the duration of your dynamic endurance workout. Screen Shot 2025-12-30 at 2.28.24 PM.png - Note: Workouts will not automatically be set at the maximum duration. Your training plan will gradually work up towards the maximum duration that you have set based on completed training sessions. Step Six: Finishing Building out your training plan! How to add a Dynamic Endurance Workout Outside of Plan You can also add dynamic endurance workouts to your schedule outside of a training plan or in addition to a training plan. You can add one dynamic endurance workout or you can create a re-ocurring dynamic endurance workout. Step One: Go to your TrainerRoad Calendar on the TrainerRoad website. Step Two: Select the +Add option in the upper right hand corner of the screen. Step Three: Select TrainerRoad AI Workout from the navigation menu Screen Shot 2025-12-30 at 3.28.20 PM.png Step Four: Choose the Sustained Power option in the Endurance category. Screen Shot 2025-12-30 at 3.30.25 PM.png Step Five: Hit Schedule in the bottom right hand corner of the workout description. Step Six: Set the workout to Dynamic and select the maximum duration for your dynamic workout! A dynamic workout will then be placed on your Calendar. Why are Endurance Rides Capped at Five Hours? TrainerRoad caps endurance rides at five hours not because you can’t go longer, but because you don’t need to. Five hours is the highest recommended duration for structured endurance training. From a physiological standpoint, going longer isn’t necessary to build endurance, improve performance, or replicate race day conditions. TrainerRoad AI focuses on training the right energy systems, progressing your fitness with smarter volume increases over time. Longer rides require significantly more recovery, which can interfere with your training consistency and lead to setbacks. That’s why TrainerRoad AI won’t trend your workouts up to match ultra-distance events like a 9-hour race. Instead, it builds toward the five-hour cap in manageable 15-minute increments only increasing duration when your fitness and fatigue levels allow.

TrainerRoad AI • Last updated on Jan 21, 2026

How to use AI Training Simulation

The AI Training Simulation lets you see how adjustments to your training work in real time. Whether you need to change the duration of an upcoming session, swap out a workout, or add a long weekend ride to your schedule, this feature will give you a clear view of how changes made to your plan impact your training. What Is the AI Training Simulation? The AI Training Simulation is a four week view into your training. It shows how every change you make, whether it’s a completed workout, a skipped day, an added long ride, or a rest day influences your upcoming workouts, predicted fatigue, and even your FTP. You’ll see this window highlighted on your TrainerRoad calendar, updating live as TrainerRoad AI recalculates your training plan with each change that you make. Screenshot 2026-01-21 at 8.38.54 AM.png How to use the AI Training Simulation Inside the AI Training Simulation Window, you’ll notice dynamic, real-time updates that reflect how TrainerRoad AI is managing your training. Every completed workout, added ride, or calendar adjustment can change how the next four weeks unfold. 1. Plan Your Training When you add a training plan to your Calendar with Plan Builder or add TrainerRoad workouts to your Calendar TrainerRoad AI will make changes to your planned workouts using your current fitness, fatigue, and training goals. This selection updates instantly when changes happen. This includes completing a ride, adding upcoming outside rides, missing workouts, or making any sort of changes to your schedule. You’ll see workouts automatically update across the Simulation Window. 2. Monitor Rest and Recovery TrainerRoad AI continually monitors your training load and recovery needs to prevent unproductive fatigue. TrainerRoad AI uses yellow and red highlights on your Calendar to indicate where you might need to back off or take extra rest. - Avoid Intensity days indicate mild overreaching. You may see an easier workout assigned on a day with a yellow highlight to allow for recovery. - Recommended rest days suggest higher levels of fatigue. On these days scheduled workouts may be swapped out for full rest days. - Screenshot 2026-01-21 at 8.46.49 AM.png 3. Track Changes to Your FTP If your next AI FTP Detection falls within the four week Simulation Window, you’ll see a projected FTP value based on your current trajectory. This forecast helps you understand how your training affects your FTP. It’s especially useful for gauging whether your recent efforts and upcoming plan are aligned with your goals. Screen Shot 2025-12-30 at 4.37.19 PM.png 4. Know Your Upcoming Workouts Difficulty Each workout includes a predicted difficulty rating based on how TrainerRoad AI expects it to feel. This rating is based on workout design as well as your recent training and performance. Ratings include: Easy, Moderate, Hard, Very Hard, Maximal Effort and Fail. When you open up any given workout in TrainerRoad you will see each rating with how likely that workout will feel for you in each given difficulty zone. Screenshot 2026-01-21 at 8.41.52 AM.png Knowing your workouts predicted difficulty can help with pacing, nutrition planning, and managing expectations before key workouts. Frequently Asked Questions How do I know if I’m in the AI Training Simulation? The AI Training Simulation Window is always visible on your calendar as a highlighted 28-day block starting from today. Any workouts inside this window are actively managed and updated by TrainerRoad AI as your training evolves. What happens when I skip or change a workout? TrainerRoad AI instantly recalculates your plan. You’ll see upcoming workouts update one by one to reflect your new fatigue level, fitness adaptations, or recovery needs. This includes changes to intensity, duration, and workout type. What are the yellow and red highlights on the Calendar? These are recommended rest days and avoid intensity days. - Avoid Intensity = mild fatigue. TrainerRoad will put a yellow highlight on an avoid intensity day and may adjust upcoming workouts to be easier. - Recommended rest day = higher fatigue. You may see recommended rest days appear on days where red appears in your Calendar. Why is my predicted FTP changing? If you’re scheduled for an AI FTP Detection within the Simulation Window, TrainerRoad AI will show a forecast of what your FTP is expected to be by that date. You might see changes after completing or skipping workouts as well as making any changes to your upcoming schedule. Do I need to take any action on these updates? Nope. TrainerRoad AI handles everything behind the scenes. But if you want more control, you can always modify, replace, or restore workouts and the AI will adapt accordingly.

TrainerRoad AI • Last updated on Jan 21, 2026

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 Multi-Day Events to Your Calendar

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

Plan Builder • Last updated on Mar 06, 2026

Syncing Zwift with TrainerRoad

You can complete scheduled or recommended TrainerRoad cycling workouts in Zwift when you connect your Zwift account to your TrainerRoad account. Here’s how to get the sync between the two platforms set up: How to Connect Zwift and TrainerRoad You'll establish a connection between the two platforms through the TrainerRoad website: Step One: Navigate to Training Platforms from the Profile navigation menu on the TrainerRoad website here: Account > Connections > Training Platforms Step Two: Select Connect under Zwift Screen Shot 2025-02-07 at 3.16.24 PM.png Step Three: Read and Agree to the connection terms Screen Shot 2025-01-29 at 11.56.09 AM.png Step Four: This will bring you to the Zwift login page. Login to your Zwift account here. Screen Shot 2025-01-29 at 11.57.16 AM.png Step Five: Grant access privileges between Zwift and TrainerRoad Screen Shot 2025-01-29 at 11.58.59 AM.png You have successfully synced Zwift and TrainerRoad! To confirm that the connection has been made successfully, a green border and an option to disconnect will now appear in the Zwift option on your TrainerRoad ‘Training Platforms’ page. Screen Shot 2025-01-29 at 12.00.55 PM.png What Syncs Between the Two Platforms? Upcoming TrainerRoad Workouts: Today's planned TrainerRoad cycling workout will be pushed to Zwift. This only includes cycling workouts! Planned runs will not be pushed into Zwift. Note: Ramp Tests and FTP tests will not sync to Zwift! All other indoor workouts scheduled today will be sent over to Zwift on the day that they are scheduled. Completed Zwift Activities: Workouts completed in Zwift will be pulled back into TrainerRoad. This includes run and cycling workouts! When are Workouts Synced Between Platforms? TrainerRoad Workouts: TrainerRoad Workouts scheduled for today will be pulled into Zwift almost as soon as they are scheduled. If you aren't seeing today's planned workout in the For You section of the Zwift you might not have anything scheduled for today. Completed Zwift Activities: Workouts completed in Zwift after establishing a connection between Zwift and TrainerRoad will be synced to TrainerRoad shortly after ending the workout. This sync may take a few minutes. Historical training data in Zwift won't be pulled into TrainerRoad. How to Disconnect Zwift and TrainerRoad Step One: Navigate to Training Platforms from the Profile navigation menu on the TrainerRoad website here: Account > Connections > Training Platforms Step Two: Select Disconnect below Zwift and then Disconnect to confirm the change. Screen Shot 2025-02-07 at 2.45.12 PM.png You have successfully disconnected Zwift and TrainerRoad! You can re-enable the connection at any time by following the steps above.

Activity Sync • Last updated on May 26, 2026

What are Masters Triathlon Plans?

Masters Triathlon plans are alternate versions of the TrainerRoad triathlon plans. These plans are designed to prioritize recovery with a 2:1 ratio of load and recovery weeks. With a Masters Triathlon plan, you’ll get a recovery week every third week, as opposed to every fourth week in a non-Masters plan. How Do Masters Triathlon Plans Work? Masters Triathlon Plans are based on their standard non-Masters Triathlon Plan equivalents. Specifically, Masters Triathlon Plans include the same distribution of workouts each week as the non-Masters Triathlon plans but encompass more frequent rest with a recovery week every third week. This distribution of rest allows your plan to preserve key workouts across all 3 sports, while still facilitating extra recovery throughout the training plan itself. Adding more frequent recovery weeks ensures an ideal distribution of workouts from week to week while affording plenty of extra rest for anyone who needs it. Who are the Masters Triathlon Plans For? When combined with Adaptive Training, Masters Triathlon Plans can provide an optimal training experience for anyone in need of some additional recuperation from their training. While Masters training is typically associated with older athletes, the Masters Triathlon plans are designed for anyone who might need extra time to recover. This plan will be automatically recommended to you if you are older than 50, but we also think that if you have a high-stress job, are a new parent, shift worker, or someone dealing with an irregular sleep routine you might benefit from these plans. How Can I Get a Masters Triathlon Plan? Masters Plans are available for all triathlon Base Build, and Specialty plans. This includes Sprint, Olympic, Half, and Full distance categories. When a Masters plan becomes available for your current Triathlon plan, you will automatically be prompted with a modal to adjust your plan. Alternatively, you can manually add a Masters Triathlon plan to your Calendar via Plan Builder, the TrainerRoad training plan library, or by choosing to switch future phases of your triathlon plan to a Masters version. Adding a Masters Triathlon Plan Through the Masters Triathlon Plan Modal If you are already on a custom Triathlon plan with a Masters equivalent, a Masters plan announcement modal will automatically pop-up once a Masters version is available for your current training plan. If you are following a custom-built plan this modal will include a button giving you the option to switch your current plan to the Masters equivalent. Masters Tri Modal 1.png Screenshot 2023-12-19 at 12.20.04 PM.png This pop-up will only appear once you reach the first week of a new training phase. If you'd like to adjust your training plan sooner, you can follow the directions below to build a new plan with Plan Builder, or manually adjust your current plan by swapping out a training phase, deleting time off, or adding in a new event. In most cases, though, we recommend waiting until you've finished your current training phase before making any adjustments, as this will help avoid disruptions to the plan itself. Mobile Apps How to get a Masters Triathlon Plan through Plan Builder Step 1: Make sure you are on the latest version of the TrainerRoad mobile app. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: Choose Plan Builder. Step 4: Follow Plan Builder's steps until you reach the Schedule step. Step 5: If a Masters version is available a Masters toggle switch will appear on the Schedule step. Toggle this on to build out your triathlon plan with Masters phases. IMG_784958E52A49-1.jpeg Step 6: Finish building your plan. How to get an Individual Masters Triathlon Plan through the TrainerRoad Plan Library Step 1: Make sure you are on the latest version of the TrainerRoad mobile app. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: In the Individual Training Phases section there are Masters options of each triathlon discipline for Base, Build and Specialty phases (below the standard training phases). Simply, choose the Masters triathlon phase type and volume you would like. IMG_EE57803D4BD5-1.jpeg IMG_43E4E9EAC03D-1.jpeg Step 4: Add to your Calendar. How to Change Your Current Triathlon Plan to a Masters Plan Step 1: Make sure you are on the latest version of the TrainerRoad mobile app. Step 2: Select the Calendar tab from the left-hand navigation menu. Step 3: Select the title of your training plan in the upper left corner IMG_3283.PNG Step 4: Select pencil shaped "edit" icon in the lower left corner. IMG_3284.PNG Step 5: Select the Masters toggle and hit 'Update' IMG_3285.PNG Important Notes: Your current training phase will remain unchanged. Only your future training phases will be adjusted to a Masters version. This will also reset any volume changes you’ve made to individual phases in your plan. Desktop Apps How to get a Masters Triathlon Plan through Plan Builder Step 1: Make sure you are on the latest version of the TrainerRoad desktop app. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: Choose Plan Builder. Step 4: Follow Plan Builder's steps until you reach the Schedule step. Step 5: If a Masters version is available a Masters toggle switch will appear on the Schedule step. Toggle this on to build out your triathlon plan with Masters phases. Screenshot 2024-02-13 at 3.08.10 PM.png Step 6: Finish building your plan. How to get an Individual Masters Triathlon Plan through the TrainerRoad Plan Library Step 1: Make sure you are on the latest version of the TrainerRoad desktop app. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: In the Individual Training Phases section, there will be Masters options of each triathlon discipline for Base, Build and Specialty phases. Simply choose the Masters Triathlon phase and volume that you would like to add. Screenshot 2024-02-13 at 3.01.52 PM.png Screenshot 2024-02-13 at 3.05.28 PM.png Step 4: Select 'Add to your Calendar' How to Change Your Current Triathlon Plan Step 1: Make sure you are on the latest version of the TrainerRoad desktop app. Step 2: Select the Calendar tab from the left-hand navigation menu. Step 3: Select the title of your training plan in the upper left corner Screenshot 2024-02-13 at 2.57.37 PM.png Step 4: Select the pencil shaped "edit" icon in the lower left corner, then select the Masters toggle Screenshot 2024-02-13 at 2.58.24 PM.png Step 5: Hit 'Update' Important Notes: Your current training phase will remain unchanged. Only future training phases will be updated to a Masters version. This will also reset any volume changes you’ve made to individual phases in your plan. Web How to get a Masters Triathlon Plan through Plan Builder Step 1: Make sure you are logged in to www.trainerroad.com. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: Choose Plan Builder. Step 4: Follow Plan Builder's steps until you reach the Schedule step. Step 5: If a Masters version is available a Masters toggle switch will appear on the Schedule step. Toggle this on to build your triathlon plan with Masters phases. PB Masters Toggle.png Step 6: Finish building your plan. How to get an Individual Masters Triathlon Plan through the TrainerRoad Plan Library Step 1: Make sure you are logged in to www.trainerroad.com. Step 2: Select the Training Plans tab from the left-hand navigation menu. Step 3: In the Individual Training Phases section there will be Masters options of each triathlon discipline for Base, Build and Specialty phases. Simply choose the Masters triathlon phase and volume you would like to add to your Calendar. Screenshot 2024-02-13 at 3.10.56 PM.png Screenshot 2024-02-13 at 3.12.42 PM.png Step 4: Select 'Add to your Calendar' How to Change Your Current Triathlon Plan to a Masters Plan Step 1: Make sure you are logged in to www.trainerroad.com. Step 2: Select the Calendar tab from the left-hand navigation menu. Step 3: Scroll to the Calendar annotation containing the name of your Triathlon training plan. Screenshot 2024-02-13 at 3.16.44 PM.png Step 4: Select the Masters toggle. Screenshot 2024-02-13 at 3.17.21 PM.png Step 5: Hit 'Update' Important Notes: Your current training phase will remain unchanged. Only future training phases will be updated to a Masters version. This will also reset any volume changes you’ve made to individual phases in your plan. FAQ Why did TrainerRoad create Masters Triathlon Plans? Masters plans have been a long-standing request from our athletes. Our initial release of Masters cycling plans was warmly received, but did not include triathlon plans. This release adds Masters plans for multisport athletes. We believe that Masters Triathlon plans, especially when combined with Adaptive Training, can offer a highly effective training experience for our athletes by prioritizing recovery and encouraging sustainable progress and consistency. I changed to a Masters Triathlon Plan and now I have two recovery weeks in a row. Why? Plan updates are automatically applied following a recovery week, before the start of a new training phase. This is done to avoid losing recovery weeks overall when the plan's structure is modified. Although rare a double rest week may occur when these changes are implemented. If you have any concerns about changes to your training plan, please reach out to [email protected]. How will I know if my Triathlon plan is a Masters Plan? Masters plans can be recognized in your TrainerRoad Calendar by the addition of “Masters” to the plan name. For example, a Mid Volume, Olympic Distance Masters Base plan will display as "Masters Olympic Triathlon Base- Mid Volume". Screenshot 2024-02-13 at 3.25.12 PM.png Can I convert individual Triathlon training phases to Masters versions? Unfortunately, you cannot convert individual Masters phases to Triathlon phases. This is because of the way that the load and recovery weeks in Masters triathlon plans are distributed versus how they are distributed in Non-Masters Triathlon plans. Important Note: when changing to a Masters triathlon plan, all individual phase changes will be reset. Once your plan is set to a Masters version, though, you will then be free to reapply any desired changes to training phase volume or workout schedules. If Masters phases can't be individually swapped, what phases are available via the swap dropdown menus? All Triathlon phase lengths are now standardized. This means that athletes with Masters Triathlon phases will be able to swap between different triathlon discipline types (Sprint, Olympic, Half Distance and Full Distance) for their current Masters training phase. Screenshot 2024-02-13 at 3.19.44 PM.png For example, you can swap a Masters Sprint Build phase for a Masters Olympic Build phase. Why don't Masters Cycling Plans have a 2:1 Load and Recovery schedule? There are many approaches to Masters Training. We’re confident in both approaches we’ve implemented in our Masters plans and feel that each works well for the specific discipline targeted. Like all TrainerRoad features, though, we will continually refine and improve these plans to ensure that training is optimized based on current science. Why can't I change my plan to a Masters Plan? If you aren't able to swap your training plan to a Masters plan or add a Masters plan to your Calendar you might be trying to add a phase or plan that doesn't have a Masters alternative. Master plans are not currently available for Maintenance plans, Time Crunch plans, Polarized plans, or Traditional Base plans.

Choosing Your Training Plan • Last updated on Aug 20, 2026

Pushing an Outside Workout to Hammerhead

Activity Sync with Hammerhead allows you to automatically push scheduled TrainerRoad outside workouts to your Hammerhead devices. It also lets you import activities completed on your HammerHead devices to TrainerRoad. Here’s how to set it up! Authorize Hammerhead to Connect With TrainerRoad To begin allowing your Hammerhead devices to sync with TrainerRoad, go to the Accounts section of your Hammerhead Dashboard. Scroll down to TrainerRoad. Screenshot 2024-04-08 at 1.14.17 PM.png Click “Connect”. You’ll be prompted to enter your TrainerRoad account and Password. Then, you’ll be asked for permission to push and pull data from your account. Click “Allow” to authorize the connection. Screenshot 2024-04-08 at 1.15.34 PM.png Pushing Scheduled Workouts to Hammerhead Devices Once Hammerhead is authorized to connect with TrainerRoad, set your scheduled workout to be completed outside to sync it to your Hammerhead Devices. You can do this from the web or from any TrainerRoad app. - Note: this is not possible for the Ramp Test. The Ramp Test is not designed for outside fitness assessments. Screenshot 2024-04-08 at 1.25.24 PM.png Scheduled TrainerRoad outside workouts are made available to Hammerhead on the day that they are scheduled. You will not see outside workouts in Hammerhead in advance of the day they are scheduled. How to Manually Sync Individual Workouts to Hammerhead 1. Open a workout on TrainerRoad on the web (currently this feature isn’t available in the apps). 2. Click “Outside” to switch the workout to its outside version. 3. Click “Push to Hammerhead”. - Note: If you have other services such as Wahoo or Garmin also connected to TrainerRoad, this button will say "Push to Device". Hover over it and select Hammerhead. Screenshot 2024-04-08 at 1.34.53 PM.png Pulling From TrainerRoad and Starting a Workout Your Hammerhead devices will automatically pull scheduled or manually pushed workouts the next time they connect to the internet. When you’re ready to train, navigate to the workouts app on your Hammerhead device and open the workout you’d like to complete. Click “Follow Workout” to load the workout, then click the play button to begin. Screenshot 2024-04-08 at 5.52.11 PM copy.png How to Run TrainerRoad Workouts on Your Hammerhead To learn all about running the workout on your Hammerhead, with tips on how to edit your data fields and more check out this article: - How to Run TrainerRoad Outside Workouts on Hammerhead Bike Computers Importing Future Completed Activities From Hammerhead Cycling activities completed on your Hammerhead devices after connecting with TrainerRoad will automatically appear on your TrainerRoad calendar after completion, once your device connects to WiFi. Activities imported from a Hammerhead device will display the Hammerhead logo on the activity’s details page on TrainerRoad.com. Click on the Hammerhead logo to view the activity on the Hammerhead Dashboard. Screenshot 2024-04-08 at 4.39.53 PM.png Manually Syncing Past Completed Activities From Hammerhead Cycling activities completed on Hammerhead devices before connecting with TrainerRoad can be manually synced from the Hammerhead Dashboard or directly from a Hammerhead device. To sync a ride from the dashboard, navigate to the activity, click the 3 dot menu, and choose “Sync To…” From the options that appear, click TrainerRoad, and then click “Done”. The completed activity will then appear on your TrainerRoad calendar. Screenshot 2024-04-08 at 5.04.11 PM.png To sync a past activity directly from a Hammerhead device, make sure your device is connected to WiFi. Go to the Rides app and open the completed activity you’d like to sync. Scroll down to the Upload section and select the TrainerRoad TR logo, then click the checkmark to confirm. Disconnecting your Hammerhead account from TrainerRoad You can disconnect your Hammerhead and TrainerRoad accounts from your TrainerRoad account or from your Hammerhead dashboard. Previously synced activities won’t be deleted, but no new workouts will be pushed or pulled to or from your devices. To disconnect via your TrainerRoad account, Log in to Trainerroad.com on the web and head to your Account Profile. Select “Activity Sync” from the menu on the left-hand side of the screen, and scroll to Hammerhead. Click “Disconnect” and then confirm your choice in the popup that appears. Screenshot 2024-04-08 at 5.05.07 PM.png To disconnect via the Hammerhead dashboard, go to dashboard.hammerhead.io and click “Accounts” in the left-hand menu. Scroll to the TrainerRoad item and click “Disconnect”. To reconnect your accounts after disconnecting, redo the original authorization process from the Hammerhead dashboard.

Outside Workouts • Last updated on Apr 22, 2026