A high-quality structured training plan can help you reach peak performance, but even the best training plan doesn’t instantly account for your individual strengths, weaknesses, and scheduling challenges. Until now. 

Adaptive Training accounts for all of these variables, and more, to help you become a faster cyclist. Grow your strengths, target your weaknesses, and get back on track after training interruptions all with Adaptive Training.

For priority access to the Adaptive Training closed beta, click here.


What is Adaptive Training?

Adaptive Training is an intelligent training system that customizes your training in response to your performance, changes in your schedule, and Ramp Test results. With active adjustments to the progression of your training plan, Adaptive Training ensures that you make the most of every workout and that your training plan is a perfect fit for you and your goals. 

With improvements to how you train, plan, and analyze, Adaptive Training will help you get faster every step of the way. To get things started, here are three ways Adaptive Training elevates your training experience to help make you a faster cyclist.

Training Your Strengths and Weaknesses

Every athlete has their own set of strengths and weaknesses on the bike. Some athletes might struggle with short-powered VO2 max workouts while others may find long Sweet Spot intervals to be especially tough. Adaptive Training tracks your performance in each workout across all seven training zones to find your strengths and weaknesses and adjust accordingly. 


James is an off-road athlete training for the Epic Ride Series next year. While James excels at long climbs and sustained power outputs, he struggles with the high intensity in VO2 max workouts. Though the Epic Ride races are longer events, James wants to grow his short power capabilities to navigate the variable terrain. 

When James struggles with a VO2 max workout, Adaptive Training responds. Adaptive Training adjusts the future VO2 max workouts in James’s plan to be less challenging and more in line with his current abilities. Meanwhile, all of the sweet spot training and threshold work he’s been excelling at remains unchanged. With VO2 max workouts that are more appropriate for him, he can challenge his abilities more sustainably in this zone while continuing to progress his sustained power strengths. As he progresses through subsequent VO2 max workouts, Adaptive Training will continue to adjust future workouts based on how he handles those workouts. 

With every completed workout Adaptive Training learns something new about your current abilities so that it can continue to improve your progression. These adjustments won’t just happen behind closed doors, though. Adaptive Training always keeps you up to date with your progress using Progression Levels. 

Understand Your Abilities Every Step of the Way

Adaptive Training uses Progression Levels to quantify your current abilities in all seven power zones: Endurance, Tempo, Sweet Spot, Threshold, VO2 Max, Anaerobic Capacity, and Sprint. Adaptive Training uses the data from every workout you complete to adjust your Progression Levels. You can use your Progression Levels to identify your strengths and limiters and understand your abilities as they change.


Kate is following a training plan to prepare for a local Criterium series. As she progresses through her Adaptive Training plan she’s been able to see solid improvements across several training zones. With a comprehensive and data-driven understanding of her progress in each power zone, Kate has a more accurate perception of her abilities. Furthermore, when she compares her current Progression Levels to her upcoming workouts she can see how her Adaptive Training plan is progressively challenging all of her relevant skills. 

Updated With Every Ramp Test

After Kate finishes a block of training she takes a Ramp Test to assess her FTP. The test assesses her new FTP to be 8 watts higher than her previous FTP. Because Kate’s FTP increased, her Progression Levels will now decrease in proportion to the FTP increase. This ensures that the workouts in her plan aren’t too challenging with the new bump in FTP but that they still remain tailored to her unique abilities.

Even if Kate feels that the Ramp Test has underestimated or overestimated her abilities in some areas, Adaptive Training’s continuous adjustments will account for any differences between training zones. As she continues to train, Adaptive Training will use the performance from her workouts to adjust so that she gets the right workout for her goals. 

Easy Planning on the Fly

Every athlete runs into training interruptions at one point or another. When you miss a workout, or an unexpected setback forces you to take time away from the bike, Adaptive Training adjusts so that you can get back on track without wasting time on unproductive workouts.


Sam is following a TrainerRoad training plan to prepare for Unbound Gravel later this year. Trouble is, with a busy personal schedule, Sam isn’t always able to complete her scheduled workouts. When life gets in the way and she misses workouts in her plan, Adaptive Training is there to help her get back on track.

When Sam gets back on the trainer after missing two weeks of training she doesn’t have to worry about where to start or what to do. Adaptive Training automatically lowers her Progression Levels after a break and can recommend another workout based on her new levels. This way, Sam can simply begin with the next workout in her plan and complete it to the best of her abilities. If the workout is manageable, Adaptive Training will keep Sam on track with this current progression. If the workout is too challenging and Sam struggles to finish it Adaptive Training will adjust Sam’s future workouts so that she can continue to progress forward. As she continues to train, Adaptive Training will continue to adjust.

You Train and Adaptive Training Handles the Rest 

Adaptive Training takes care of all of the details, so that you have less to worry about, and more opportunities to get faster. Now instead of spending time adjusting your plan, you can dedicate more time and energy to fueling your workouts, focusing on recovery, and perfecting your race craft. At the end of the day, you have a limited amount of time to become as fast as possible—and now you can get the most out of every workout you do.



The #1 Cycling App for Getting Faster, Trusted By Athletes Worldwide

Over 12,000 reviews in the App Store. An average of 4.9 stars. The highest rating of any cycling training app. Over 16 million workouts completed and counting. 100 different training plans and over 3,000 different workouts that are used to automatically build a custom plan for your goals and experience. All because we focus on one thing: helping you get faster.

Want even more proof? Check out over 2,000 stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at TrainerRoad.com.

Check Out TrainerRoad


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Meghan Kelley

Meghan Kelley is a writer, XC MTB racer, and an all-around fan of trails, rocks, dirt, and the desert. She's passionate about helping cyclists get faster and finding the best mid-ride snacks.