On long outdoor rides, riders over 5 W/kg hold Zone 2 power steady while riders under 2.5 spike and coast. The steadiness is a habit you can copy, and slower riders already ride this way on their better days.
Does lifting actually make you faster, and how often do you need to do it? Each weekly strength session held for a year was worth 1.2 to 1.6 W at every effort length we measured. Two to three sessions a week covers most cyclists, and men keep gaining past that. Spreading the same gym hours across 50 weeks instead of 10 was worth another 3.2 W at 20 minutes.
Training plans work best when you can follow them consistently, but life has a way of making consistency a challenge for many athletes. Work gets busy, kids’ schedules take over, sleep goes sideways, or the opposite where you are well rested and have extra time and energy. AI Workout Alternates is built for these moments. […]
There are a lot of changes with the new TrainerRoad Features. TO get a better understanding of the updated TrainerRoad AI FTP Detection , you can check out this post: A Data Driven Explanation of the Updated AI FTP Detection What is AI FTP Prediction? AI FTP Prediction simulates your planned workouts in your calendar […]
TrainerRoad AI recently improved how AI FTP Detection works. As part of that update, athletes may see their detected FTP change, sometimes downward. This change reflects how the new system calibrates training, not any significant change in your actual fitness. Just like adjusting a scale to be more accurate, this can change the number without […]
Whether you’re a weekend warrior, new to endurance sports, or just ready to train with purpose, starting structured training doesn’t need to be overwhelming. TrainerRoad AI makes it simple to train smarter, stay consistent, and get faster with science-backed plans and AI-powered tools. Why Structured Training Works Time is your most valuable training resource, and […]
Structured workouts are one of the most effective ways to get faster, and it’s easier than ever to follow them outside with your Garmin Edge. Whether you’re targeting performance improvements or prepping for a big event, TrainerRoad workouts sync seamlessly to your Garmin device.
Reaching the end of a structured training plan is a milestone worth celebrating. Whether you just wrapped up a racing season, hit a personal goal, or trained consistently for months, finishing a plan takes dedication. But what you do next is just as important as the training you’ve already completed. How you recover and reset […]
When it comes to getting faster on the bike, there are a lot of options. But if you’re serious about your progress and want a training system that adapts to your needs, saves you time, and delivers proven results, TrainerRoad is your answer. Thousands of cyclists, from first-time racers to elite competitors, trust TrainerRoad’s AI-driven […]
If you’ve ever wanted to improve your cycling performance, you’ve probably asked yourself: How do I raise my FTP? How do I find the right cycling training plan? Can AI really replace cycling coaching? TrainerRoad is built to answer all those questions and more. With TrainerRoad, every ride has purpose. You’ll always get the right […]