TrainerRoad’s Outside Workouts allow you to complete your structured training outside with your bike computer. If you’re using a Hammerhead bike computer, syncing and executing your TrainerRoad workouts is seamless. Here’s how to get the most out of it.

Syncing TrainerRoad with Your Hammerhead

To get started, connect your TrainerRoad and Hammerhead accounts:

  1. Log into your Hammerhead Dashboard.
  2. Navigate to Accounts.
  3. Authorize TrainerRoad to enable two-way syncing.

Once connected:

  • Scheduled workouts will sync automatically up to three days in advance.
  • On the TrainerRoad app or website, set your workout to “Outside” to enable syncing.
  • To push an individual workout manually, select “Outside” and click “Push to Hammerhead” from the TrainerRoad web interface.

Adaptive Training

Get the right workout, every time with training that adapts to you.

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Loading and Starting Your Workout

  1. Turn on your Hammerhead device and ensure it’s connected to Wi-Fi.
  2. On the Home screen, click on the “Apps” button.
  3. Navigate to Workouts and find today’s synced session.
  4. Select the Workout you wish to do.
  5. You will see the details of the selected Workout. Tap on “Follow Workout“.
  6. The Ride app will open with the workout loaded.
  7. Tap on the purple play button.
  8. When you’re ready to begin the first interval, press Lap to start from a safe and controlled location.

This manual start lets you avoid launching into intervals during unsafe conditions like intersections or traffic. Note that staying on target power is a challenging outside, but the more you do it the better you can get. Below is information to help make it easier.

📊 Workout View Overview

The workout view on your Hammerhead Karoo is an overlay that helps you stay on target during structured workouts.

  • Swipe up to expand the drawer and see more workout details.
  • Swipe down to minimize the view if you want a simpler display.
  • The drawer is customizable for each ride profile.

You can choose how your workout data fields shown:

  • Visual or numeric field
  • Or you can turn it off entirely

🔧 Workout Control Options

There are three workout control data fields you can add to any ride profile:

  1. Workout Control
    • Skip to the next interval.
    • Rewind to repeat the previous one.
  2. Workout Scale
    • Adjust the intensity up or down during the workout.
  3. Workout Pause
    • Pause and resume the workout whenever needed.

⏸️ Workout and Ride Pausing Behavior

  • Pausing a ride (manually or via auto-pause) will also pause the workout.
  • Resuming the ride resumes the workout.
  • You can pause or unpause the workout independently of the ride if needed.

Adaptive Training

Get the right workout, every time with training that adapts to you.

Check Out TrainerRoad

➕ Adding or Starting a Workout

  • You can start a new workout at any time during an active ride.
    • This begins a new workout session.
    • Navigate to the workout page to start it.
  • Karoo will record the full session, including anything before or after starting a workout.

🏁 Interval and Lap Behavior

  • Karoo automatically creates a new lap at the start of each interval.
  • The lap snapshot will only display on non-workout pages, so it doesn’t interfere with interval transitions.
  • If I press the lap button during a TrainerRoad workout, it advances to the next interval.

Customizing Your Display for Better Execution

While Hammerhead provides a default workout screen, personalizing your data pages can improve safety, pacing, and clarity for you.

Adjusting Your Display Setup:

Use the Training Profile Editor on your Hammerhead:

  • Tap “+” under Data Pages.
  • Choose Data Page (or add a Map page if desired).

Personalizing these fields can help keep you on target by showing interval goals, current effort, power trends, and route info all in real time.

Adaptive Training

Get the right workout, every time with training that adapts to you.

Check Out TrainerRoad

📝 Bonus Tips & Best Practices

  • Route Planning: choose routes with minimal stops & traffic to maximize safety and workout execution. For more information on making the best route for your training check out this article.
  • Longer Duration Expectation: It can take time to get where you want to start your workout. Outside versions can run longer than indoor counterparts both because of travel time, and real-world conditions.
  • Safety First: Always ensure your eyes are on the road and minimize screen time. Use lap-based starts to prep properly.
  • Practice: Training outside with structured workouts is challenging. The more you do it, the better you can get. Test different data fields and displays to find what will work best for you, and stick with it to meet your training goals.

Why Outside Workouts Matter

Riding outside doesn’t mean sacrificing progress. TrainerRoad Outside Workouts keep your training structured and focused on your goals no matter where you’re training. Whether you’re preparing for a goal event or simply want to enjoy the weather, this setup lets you bring the full power of structured training with you.

  • Smart syncing saves time and reduces setup hassle.
  • Custom displays ensure you stay on target without distractions.
  • Hammerhead integration keeps your data clear and concise.

Structured training doesn’t have to stay indoors. With TrainerRoad and Hammerhead working together, you can train with precision while enjoying the outdoors. From easy syncing and clear workout displays, this integration gives you freedom without compromising your fitness.

So get outside, ride smart, and keep getting faster wherever you are.

Want to learn how to include unstructured rides into your training? Checkout this article:
→ How to Include Unstructured Rides in Your TrainerRoad Plan