Two hard days a week is standard for pros and commonly recommended for masters riders. In a filtered sample of more than 14,000 TrainerRoad riders on about five hours a week, riders who did three hard days improved their 5- to 60-minute power more than riders who did two, including riders in their 40s and 50s.

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.

Connect TrainerRoad and ROUVY once, and today’s workout is waiting in ROUVY, ready to ride on any route. Here’s how the new integration works.

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.

The 2026 course is shorter and the buckle cutoffs are tighter. Here’s the watts per kilogram it takes to earn each belt buckle, and how many riders have it.

When a workout doesn’t go to plan, log Heat or Menstrual Cycle in one tap. Better data in means better, more accurate workouts from TrainerRoad AI.

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. […]

You can find it in the workout details drawer when you click into any workout (planned, completed, or from the workouts list). What Power Records Show You Power Records plots the workout’s power curve against your best efforts at each duration. The blue line is the workout. The orange line is your personal bests from […]

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 […]

What is TrainerRoad AI Doing to Find My FTP? The updated AI FTP Detection you’re getting puts you around a level 3 threshold level. This will be consistent between detections, and we think this is a good insert point into your overall zone progressions to get faster. The old AI FTP Detection was predicting the […]