{"id":74980,"date":"2025-01-22T09:23:21","date_gmt":"2025-01-22T17:23:21","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=74980"},"modified":"2025-05-28T13:26:54","modified_gmt":"2025-05-28T20:26:54","slug":"how-much-faster-can-a-trainerroad-plan-make-you-real-results-explained","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/how-much-faster-can-a-trainerroad-plan-make-you-real-results-explained\/","title":{"rendered":"How Much Faster Can a TrainerRoad Plan Make You? Real Results Explained"},"content":{"rendered":"\n<p>If your training plan isn\u2019t making you faster, it\u2019s not worth all the hard work you put in. The good news? With <strong>TrainerRoad<\/strong>\u2019s custom, AI-driven training plans, it\u2019s not uncommon for athletes to see a <strong>+10W FTP<\/strong> increase in their first month or two. That small gain can translate to <em>big<\/em> improvements on the road\u2014often more than you\u2019d get from expensive gear upgrades.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong><em>How Much Faster Can +10 Watts Make You?<\/em><\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Climb Faster \ud83c\udfd4\ufe0f<\/strong><\/h3>\n\n\n\n<p>Take Alpe d\u2019Huez, for example. An athlete who weighs 72.5 kg (160 lbs) and produces an FTP of 250W can save <strong>2 minutes and 19 seconds<\/strong> on the climb by adding 10 watts.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-1024x1024.png\" alt=\"\" class=\"wp-image-74983 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-1024x1024.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-300x300.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-150x150.png 150w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-768x768.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-50x50.png 50w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-1600x1600.png 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-1536x1536.png 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-2048x2048.png 2048w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Climbing-Course@2x-120x120.png 120w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Expensive component upgrades might only save around 22 seconds.<\/li>\n\n\n\n<li>A lighter bike (2 lbs \/ ~0.9 kg savings) might save 39 seconds.<\/li>\n\n\n\n<li>Gaining just 10W will save you a whopping 2 minutes and 19 seconds.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Carry More Speed \ud83d\ude82<\/strong><\/h3>\n\n\n\n<p>On flatter terrain, gaining 10 watts can make a big difference on a 40 km course:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-1024x1024.png\" alt=\"\" class=\"wp-image-74984 lazyload\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/1024;width:1222px;height:auto\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-1024x1024.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-300x300.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-150x150.png 150w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-768x768.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-50x50.png 50w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-1600x1600.png 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-1536x1536.png 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-2048x2048.png 2048w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/Flat-Course@2x-120x120.png 120w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The same 250W, 72.5 kg rider would save 55 seconds by adding 10 watts to their FTP<\/li>\n\n\n\n<li>High-end drivetrain upgrades or niche aero parts often deliver less time savings\u2014and cost significantly more<\/li>\n<\/ul>\n\n\n\n<p>Small gains in watts lead to big gains on the road\u2014often more than any expensive bike part could deliver. Now\u2019s the time to invest in your fitness and find out how much faster you can be with <strong><a href=\"https:\/\/www.trainerroad.com\/\" data-type=\"link\" data-id=\"https:\/\/www.trainerroad.com\/\">TrainerRoad<\/a><\/strong>!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Listen to this athlete&#8217;s experience:<\/h4>\n\n\n\n<figure class=\"wp-block-pullquote has-medium-font-size\"><blockquote><p>\u201cI finally took the plunge this past winter, and I am a convert for life. The results speak for themselves. This winter I went from an FTP of 259W to 283W without any extra time (and maybe less) on the bike.\u201d<\/p><cite> \u2b50\u2b50\u2b50\u2b50\u2b50 App Store Review<\/cite><\/blockquote><\/figure>\n\n\n\n<p>Here are more Athlete Success Stories<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/athlete-success-stories-vol-1\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Athlete Success Stories Vol. 1<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/athlete-success-stories-vol-2-little-time-big-ambition\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Athlete Success Stories Vol. 2: Little Time, Big Ambition<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/athlete-success-stories-vol-3-how-fast-can-you-get\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Athlete Success Stories Vol. 3: How Fast Can You Get?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Big Gains For Athletes With a Plan<\/strong><\/h2>\n\n\n\n<p>Every athlete progresses differently, but many see <strong>10-20% FTP increases<\/strong> by completing a custom TrainerRoad plan. That kind of gain could take an athlete from 250W to ~<strong>300W<\/strong>\u2014a massive jump in performance. Thousands of riders experience these kinds of results, so what\u2019s the science behind <a href=\"https:\/\/www.trainerroad.com\/blog\/how-trainerroad-plans-are-built-and-adapt-to-you\/\" data-type=\"link\" data-id=\"https:\/\/www.trainerroad.com\/blog\/how-trainerroad-plans-are-built-and-adapt-to-you\/\">TrainerRoad\u2019s approach?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.trainerroad.com\/\"><img decoding=\"async\" width=\"1024\" height=\"640\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/balanced-1024x640.png\" alt=\"\" class=\"wp-image-74815 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/balanced-1024x640.png 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/balanced-300x188.png 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/balanced-768x480.png 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/balanced-50x31.png 50w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/balanced.png 1337w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/640;\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Periodized Plan Structure<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.trainerroad.com\/blog\/how-trainerroad-plans-are-built-and-adapt-to-you\/\" data-type=\"link\" data-id=\"https:\/\/www.trainerroad.com\/blog\/how-trainerroad-plans-are-built-and-adapt-to-you\/\">TrainerRoad Training Plans<\/a> use a science-backed periodized framework to help you build fitness progressively and effectively. These plans include the right mix of intensity and recovery to drive adaptation and growth. Here\u2019s how TR plans are structured:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Base<\/strong> \u2013 Develop foundational aerobic fitness with lower-intensity workouts. This early focus creates the endurance engine you\u2019ll build on later.<\/li>\n\n\n\n<li><strong>Build<\/strong> \u2013 Introduce targeted high-intensity intervals to ramp up your power and further challenge your aerobic system. During this phase, you\u2019ll see significant boosts in FTP, speed, and stamina.<\/li>\n\n\n\n<li><strong>Specialty<\/strong> \u2013 Hone your fitness for the specific demands of an event or goal. Whether you\u2019re aiming for an FTP increase, a century, crit race, or triathlon, the Specialty phase refines your newly built power into race-ready performance.<\/li>\n<\/ul>\n\n\n\n<p>One of the key ingredients in TrainerRoad\u2019s periodized plans is the balance of <strong>intensity<\/strong> and <strong>recovery<\/strong>. Each week follows a structure that challenges your fitness while allowing enough rest to fully absorb those gains. <\/p>\n\n\n\n<p>Regularly scheduled recovery weeks and easier sessions help your body adapt without burnout, ensuring you continue to improve and stay consistent.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Why Your FTP Isn\u2019t Improving | Real Athlete Calendar Analysis | Ask a Cycling Coach Podcast 506\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/VHmLbC_N3CA?start=983&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Custom Training Plans<\/h3>\n\n\n\n<p>Plan Builder takes that proven periodized structure and tailors it to your unique circumstances, building a plan that fits your goals and meets you where you are at with your fitness. It considers your:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Past training history &amp; current fitness<\/li>\n\n\n\n<li>Your personal goals or events<\/li>\n\n\n\n<li>Availability and schedule constraints<\/li>\n<\/ul>\n\n\n\n<p>If you\u2019re a busy person training for a gran fondo, and you only have 3-7 hours a week to ride. Plan Builder will create a schedule that prioritizes your biggest opportunities for growth, optimizes weekly workout distribution, and includes built-in recovery\u2014letting you see meaningful progress while keeping up with your busy life.<\/p>\n\n\n\n<p>The result? A training plan that fits seamlessly into your life, making it easier to stay consistent and motivated\u2014two of the biggest keys to getting faster.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Raise Your FTP Fast! | The Guide to FTP for Cyclists | Ask a Cycling Coach Podcast 505\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/Um8c3WIVcN4?start=1265&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>TrainerRoad Adaptations &amp; Fatigue <\/strong>Prevention<\/h3>\n\n\n\n<p>TrainerRoad goes beyond static plans, actively monitoring your performance and updating workouts as you improve or need more recovery. Here\u2019s how it works:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Adaptations<\/strong>: As you complete workouts, TrainerRoad analyzes your performance data to adjust upcoming sessions. If you\u2019re nailing your workouts, the plan dials up the challenge; if you\u2019re struggling, it scales back to keep you on track without risking overtraining.<\/li>\n\n\n\n<li><strong>Fatigue Detection<\/strong>: Rather than waiting for you to hit a wall, TrainerRoad detects early signs of fatigue. It then adjusts the schedule or workout intensity so you can stay consistent and productive\u2014essential for building long-term, sustainable fitness.<\/li>\n<\/ul>\n\n\n\n<p>Think of it as having a virtual coach always in your corner, making sure you\u2019re training hard enough to get results but not so hard you can\u2019t recover.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Signs You Aren\u2019t Recovering Enough | Cycling Coaching Deep Dive | Ask a Cycling Coach Podcast 508\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/47I3jNAPZKA?start=361&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Support and Community<\/strong><\/h3>\n\n\n\n<p>TrainerRoad offers <strong>world-class support<\/strong>\u2014whether you have technical questions about your trainer setup or need advice on pacing strategies. You\u2019ll also find a wealth of free resources provided by TrainerRoad to keep you learning and motivated:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/www.youtube.com\/@TrainerRoad\/featured\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/@TrainerRoad\/featured\">Ask a Cycling Coach Podcast <\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/@TrainerRoad\/featured\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/@TrainerRoad\/featured\">The Science of Getting Faster Podcast<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.trainerroad.com\/forum\/\" data-type=\"link\" data-id=\"https:\/\/www.trainerroad.com\/forum\/\">TrainerRoad Forum<\/a><\/strong> for discussion, tips, and cycling news.<\/li>\n<\/ul>\n\n\n\n<p>Thousands of athletes share experiences, insights, and advice every day\u2014so you\u2019re never without guidance or inspiration. Hear about the latest research in endurance sports and tips to get the most out of your training. From strategies for staying entertained on long rides to the latest tech chatter, the community has something for everyone.<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Join Over 150,000 Athletes Getting Faster<\/strong><\/h2>\n\n\n\n<p>At TrainerRoad we are constantly making improvements to help you get faster and make training easier. With more than 25,000 reviews and an average 4.9-star rating, TrainerRoad is proven to make cyclists and triathletes faster. If you\u2019re ready to see how much speed you can gain, give TR a try today. Start Training at <a href=\"http:\/\/www.trainerroad.com\/\" data-type=\"link\" data-id=\"http:\/\/www.trainerroad.com\/\">TrainerRoad.com<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"http:\/\/www.trainerroad.com\/\"><img decoding=\"async\" width=\"1024\" height=\"497\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/image.jpg\" alt=\"\" class=\"wp-image-74820 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/image.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/image-300x146.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/image-768x373.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/image-50x24.jpg 50w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2025\/01\/image-268x130.jpg 268w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/497;\" \/><\/a><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Discover how a +10W gain in FTP can translate into serious time savings on climbs and flats. Explore structured, science-backed training plans with TrainerRoad and see how adaptive workouts and Fatigue Detection lead to real, measurable gains.<\/p>\n","protected":false},"author":50,"featured_media":27778,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":5,"footnotes":""},"categories":[5],"tags":[4380,4379,4064,4385,4384,4376,4378,4349,167,169,4383,4377,246,253,2891,3763,4375,890,3436,629,986,4382,694,720,4381],"class_list":["post-74980","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-alpe-dhuez","tag-climb-faster","tag-constant-improvement","tag-custom-training-plan","tag-cycle-faster","tag-cycling-coach","tag-cycling-consistency","tag-cycling-performance","tag-cycling-recovery","tag-cycling-training","tag-cycling-upgrades","tag-fatigue-detection","tag-ftp","tag-functional-threshold-power","tag-improve-ftp","tag-increase-ftp","tag-periodized-training-plan","tag-power-based-training","tag-power-to-weight-ratio-2","tag-structured-training","tag-structured-workouts","tag-time-savings","tag-trainerroad","tag-training-plan","tag-watt-gains"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/74980","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/50"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=74980"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/74980\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/27778"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=74980"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=74980"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=74980"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}