What is TrainerRoad?
TrainerRoad is your personal AI-powered cycling coach designed to help you ride faster, get stronger, and train smarter. Whether you’re training for racing, riding for fun, or aiming to boost your cycling performance, TrainerRoad creates a personalized training plan tailored to your goals, fitness level, and available time.
It connects seamlessly with your smart trainer or power meter, so you can do the workouts inside with the TrainerRoad app or Zwift, or outside with your bike computer. Just ride — and TrainerRoad handles the rest.
How TrainerRoad Works
TrainerRoad is more than just an indoor cycling app — it’s a complete training system that adapts your training after every ride, race, or cross-training session you do. After creating your custom cycling training plan, every workout you complete is analyzed in-depth and immediately by TrainerRoad’s AI.
This system uses workout performance data and quick Post-Workout Surveys to evaluate your progress, adjusting your plan in real-time. As you train, your Progression Levels — which measure fitness across different power zones — are updated to ensure each workout is the right one for your current ability. Progression Levels leverage your FTP to show a more complete picture of your fitness and help guide your training across all energy systems.
Adaptive Training
Get the right workout, every time with training that adapts to you.
Check Out TrainerRoadTrainerRoad’s fatigue detection system helps prevent burnout, while AI FTP Detection accurately detects your Functional Threshold Power from workout data — eliminating the need for FTP tests.
Instead of relying on frequent testing, AI FTP Detection uses your recent training data to update your FTP automatically — quietly working in the background while the rest of your training is fine-tuned based on how you’re progressing in each zone. Combined with TR’s fatigue management system your training stays effective and sustainable, helping you avoid burnout while continuing to improve.
How to Use TrainerRoad
Using TrainerRoad is easy — follow these simple steps:
- Onboarding: When you sign up, you’ll go through a quick setup process. Connect your training history from Strava or Garmin, and TrainerRoad will analyze your entire training history in seconds, to generate a tailored plan.
- Choose How You’d Like to Train: Whether you’re targeting a race, looking to improve endurance, or simply want structured workouts, there’s a plan designed for your goals.
- Create a Custom Plan: Receive a custom cycling plan tailored to your goals, schedule, and fitness level.
- Zwift Plans: Zwift training plans are custom training plans targeting Zwift-specific goals.
- TrainNow: Don’t want the commitment of a training plan? TrainerRoad can give you an AI-recommended workout any day you want, and it will take into account your current fitness and fatigue levels.
- Set Your FTP: Establish your cycling FTP (Functional Threshold Power) with AI FTP Detection to guide training intensity. You can also perform a Ramp Test during onboarding or manually input your FTP if you know it.
- Start Training: Complete your workouts your way:
- TrainerRoad App: Download the app, load workouts and pair your devices.
- Zwift Integration: Get an AI-recommended workout every day in the “For You” section of Zwift’s virtual world.
- Outdoor Workouts: Push power based workouts to Garmin, Wahoo, or Hammerhead bike computers.
- No Power Meter?:
- RPE-based descriptions are build for users without a power meter.
- Use heart rate data to estimate Training Stress Score (TSS).
- Group/Solo Rides: switch any TR workouts for Group or Solo Rides outdoors.
- Workout Alternates: Need more flexibility? Find longer, shorter, easier, or harder versions of any planned workout to fit your schedule.
Adaptive Training
Get the right workout, every time with training that adapts to you.
Check Out TrainerRoadRate Your Workouts
After every ride, fill out a quick Post-Workout Survey to help TrainerRoad better tailor your next workouts. This user feedback plays a key role in improving your cycling fitness and training efficiency.
Accept Adaptations
Based on your performance and feedback, TrainerRoad analyzes your abilities across every training zone — like endurance, threshold, and VO2 max — using Progression Levels to suggest plan adaptations and ensure you get the right workout at the right time.
Stay on Track
TrainerRoad’s Fatigue Detection monitors your training load and flags Yellow or Red Days to guide recovery, reduce overtraining, and keep you progressing safely and effectively.
Make Changes Anytime
Stay flexible — easily adjust your training with these tools:
- Edit Your Calendar: Move workouts around to match your schedule.
- Change Plan Volume: Increase or decrease weekly training hours anytime.
Quick Guide to Training Acronyms and Metrics
New to structured cycling training? Here’s where to learn the basics:
