# Training **URL:** https://www.trainerroad.com/forum/c/training/12.md [Latest](https://www.trainerroad.com/forum/latest.md) · [Categories](https://www.trainerroad.com/forum/categories.md) · [Tags](https://www.trainerroad.com/forum/tags.md) --- ## [FAQ (Frequently Asked Questions)](https://www.trainerroad.com/forum/t/faq-frequently-asked-questions/25046)
**Author:** [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Replies:** 3\ **Last updated:** [October 15, 2020, 10:01pm UTC](https://www.trainerroad.com/forum/t/faq-frequently-asked-questions/25046 "2020-10-15T22:01:46Z")
This is an initial placeholder for an FAQ (Frequently Asked Questions) post. It will feature links to common questions and discussions. This thread will likely remain locked with links only, but that is subject to chan… --- ## [48 hour rule podcast confusion](https://www.trainerroad.com/forum/t/48-hour-rule-podcast-confusion/115367)
**Author:** [@Jkauffman](https://www.trainerroad.com/forum/u/Jkauffman)\ **Replies:** 12\ **Last updated:** [October 25, 2026, 7:38am UTC](https://www.trainerroad.com/forum/t/48-hour-rule-podcast-confusion/115367 "2026-10-25T07:38:15Z")
I just listened to the 26 minute podcast where Jonathan talks about two versus three hard workouts a week. It became clear on the podcast that three leads to better bike fitness. I’m now confused because I’ve been using … --- ## [Endurance vs. Easy: Does TR Treat Them Differently?](https://www.trainerroad.com/forum/t/endurance-vs-easy-does-tr-treat-them-differently/115303)
**Author:** [@JMGant](https://www.trainerroad.com/forum/u/JMGant)\ **Replies:** 54\ **Last updated:** [October 25, 2026, 5:35am UTC](https://www.trainerroad.com/forum/t/endurance-vs-easy-does-tr-treat-them-differently/115303 "2026-10-25T05:35:17Z")
Why does TR consistently prescribe Endurance workouts at the very top of Zone 2? As FTP increases, the wattage range that qualifies as Zone 2/Endurance becomes increasingly large. For example: 200W FTP: Zone 2 is approxi… --- ## [What workout did you do today? (2026)](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2026/108570)
**Author:** [@Helvellyn](https://www.trainerroad.com/forum/u/Helvellyn)\ **Replies:** 600\ **Last updated:** [October 24, 2026, 5:03pm UTC](https://www.trainerroad.com/forum/t/what-workout-did-you-do-today-2026/108570 "2026-10-24T17:03:17Z")
I can’t believe that after not posting in one of these threads in forever, I get to start a new one. :joy: Anyhow, I reactivated my account and have created a new plan starting from next Monday. AI FTP Detection gave me… --- ## [ITT Plan Advice](https://www.trainerroad.com/forum/t/itt-plan-advice/115361)
**Author:** [@jtp03a](https://www.trainerroad.com/forum/u/jtp03a)\ **Replies:** 2\ **Last updated:** [October 24, 2026, 3:17pm UTC](https://www.trainerroad.com/forum/t/itt-plan-advice/115361 "2026-10-24T15:17:32Z")
I am looking for some advice from others on time trial plans. My A race for spring 2027 is a 40km Merckx individual time trial taking place the first week of May. I have used the plan builder to create a training plan st… --- ## [Specialty phase mid plan](https://www.trainerroad.com/forum/t/specialty-phase-mid-plan/115304)
**Author:** [@PhilipK](https://www.trainerroad.com/forum/u/PhilipK)\ **Replies:** 8\ **Last updated:** [October 23, 2026, 10:44pm UTC](https://www.trainerroad.com/forum/t/specialty-phase-mid-plan/115304 "2026-10-23T22:44:03Z")
Hey. What’s the latest recommendation on having a specialty phase mid plan when there is no scheduled race at that time? Is it still beneficial or should I skip it and change the workouts to a base or build phase? The pl… --- ## [Hard workouts after training break](https://www.trainerroad.com/forum/t/hard-workouts-after-training-break/115291)
**Author:** [@Daninplymouth](https://www.trainerroad.com/forum/u/Daninplymouth)\ **Replies:** 6\ **Last updated:** [October 23, 2026, 5:17pm UTC](https://www.trainerroad.com/forum/t/hard-workouts-after-training-break/115291 "2026-10-23T17:17:38Z")
since the start of sept iv done minimal training had a 2 week holiday then was sick after returning. Iv probably done 5-6 rides in 6 weeks. I’m feeling better now so trying to get back into my winter training, I haven’t … --- ## [Zone 3 training is back…maybe?](https://www.trainerroad.com/forum/t/zone-3-training-is-back-maybe/114443)
**Author:** [@TooManyDogs](https://www.trainerroad.com/forum/u/TooManyDogs)\ **Replies:** 113\ **Last updated:** [October 23, 2026, 9:02am UTC](https://www.trainerroad.com/forum/t/zone-3-training-is-back-maybe/114443 "2026-10-23T09:02:50Z")
Amateurs don’t train enough for zone 2 to work Part of Roadman Podcast discussion with Lidl-Trek head coach. Interesting discussion. I haven’t listened to the full podcast straight through but lots of nuance to the dis… --- ## [TrainerRoad Ask a Cycling Coach #600 is driving me crazy](https://www.trainerroad.com/forum/t/trainerroad-ask-a-cycling-coach-600-is-driving-me-crazy/115015)
**Author:** [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Replies:** 48\ **Last updated:** [October 23, 2026, 7:51am UTC](https://www.trainerroad.com/forum/t/trainerroad-ask-a-cycling-coach-600-is-driving-me-crazy/115015 "2026-10-23T07:51:47Z")
First of all, AACC #599 & #600 have both been bangers. Not just in my humble opinion but judging from metrics. Especially interesting that TR’s ‘Big Data’ showed that training impulses (like big-volume club/team traini… --- ## [Suggested "Maintaining Fitness" plan looks way too hard -- did I do something wrong?](https://www.trainerroad.com/forum/t/suggested-maintaining-fitness-plan-looks-way-too-hard-did-i-do-something-wrong/115249)
**Author:** [@Ben\_Otopalik](https://www.trainerroad.com/forum/u/Ben_Otopalik)\ **Replies:** 7\ **Last updated:** [October 22, 2026, 10:00pm UTC](https://www.trainerroad.com/forum/t/suggested-maintaining-fitness-plan-looks-way-too-hard-did-i-do-something-wrong/115249 "2026-10-22T22:00:54Z")
Hey all, I’m winding down a 4-month training plan that focused on Zwift (discipline) and FTP growth (goal). It worked. My FTP has grown from 307 to 324. Pretty cool! I’ve noticed some fatigue building over the last wee… --- ## [Training program question](https://www.trainerroad.com/forum/t/training-program-question/115302)
**Author:** [@Joffi68](https://www.trainerroad.com/forum/u/Joffi68)\ **Replies:** 7\ **Last updated:** [October 22, 2026, 4:59pm UTC](https://www.trainerroad.com/forum/t/training-program-question/115302 "2026-10-22T16:59:28Z")
All, I’ve had Lyme disease and I’m still recovering. Heavy workouts will lead to a rebound effect but I want to stay active. It looks impossible to create a training program to do so. When I set it to maintain fitness l… --- ## [Anxiety, depression and structured training](https://www.trainerroad.com/forum/t/anxiety-depression-and-structured-training/77010)
**Author:** [@Isobel\_Thomas](https://www.trainerroad.com/forum/u/Isobel_Thomas)\ **Replies:** 21\ **Last updated:** [October 22, 2026, 10:31am UTC](https://www.trainerroad.com/forum/t/anxiety-depression-and-structured-training/77010 "2026-10-22T10:31:50Z")
Hi everyone, To begin, cycling is not my first sport. I have a background of running but have never actually been interested in competing in any races (I have ran marathons, but not competitively). I still have no desir… --- ## [Hello I have just fractured my femur](https://www.trainerroad.com/forum/t/hello-i-have-just-fractured-my-femur/66820)
**Author:** [@Bulldozer](https://www.trainerroad.com/forum/u/Bulldozer)\ **Replies:** 142\ **Last updated:** [October 22, 2026, 6:40am UTC](https://www.trainerroad.com/forum/t/hello-i-have-just-fractured-my-femur/66820 "2026-10-22T06:40:21Z")
Hello I have just fractured my femur and trochanter following a slow fall operation placement of a gamma nail, I ask myself a lot of questions for the rest of the bike I am a courier would I find the shape of before? --- ## [Where did you workout (bike, run, etc.,) OUTSIDE today? (2026)](https://www.trainerroad.com/forum/t/where-did-you-workout-bike-run-etc-outside-today-2026/108748)
**Author:** [@Trix8806](https://www.trainerroad.com/forum/u/Trix8806)\ **Replies:** 183\ **Last updated:** [October 22, 2026, 5:29am UTC](https://www.trainerroad.com/forum/t/where-did-you-workout-bike-run-etc-outside-today-2026/108748 "2026-10-22T05:29:43Z")
Looked for the updated 2026 thread and couldn’t find one. I’ll start this one off: 44 miles and 5300’ elevation gain on today’s gravel ride in SW Washington. Relocated from Houston in October and the change of riding h… --- ## [Overtraining Syndrome: A Bit of Info](https://www.trainerroad.com/forum/t/overtraining-syndrome-a-bit-of-info/18814)
**Author:** [@JT\_34](https://www.trainerroad.com/forum/u/JT_34)\ **Replies:** 51\ **Last updated:** [October 21, 2026, 5:37pm UTC](https://www.trainerroad.com/forum/t/overtraining-syndrome-a-bit-of-info/18814 "2026-10-21T17:37:10Z")
Listening to this weeks podcast with Chad, Nate, and Pete they touched on overreaching and overtraining syndrome. As someone who got full on overtraining syndrome in 2013 I figured I’d share my experience, frustration, a… --- ## [Is a full-body workout better than split training for general fitness?](https://www.trainerroad.com/forum/t/is-a-full-body-workout-better-than-split-training-for-general-fitness/115315)
**Author:** [@Paul\_Spector](https://www.trainerroad.com/forum/u/Paul_Spector)\ **Replies:** 10\ **Last updated:** [October 21, 2026, 2:23pm UTC](https://www.trainerroad.com/forum/t/is-a-full-body-workout-better-than-split-training-for-general-fitness/115315 "2026-10-21T14:23:03Z")
I have been thinking about whether full-body workouts or split routines make more sense for someone whose main goal is staying fit, building strength, and maintaining a healthy lifestyle rather than serious bodybuilding. … --- ## [WWDD - Worldwide Disaster Day/Week 2026 (9th edition)](https://www.trainerroad.com/forum/t/wwdd-worldwide-disaster-day-week-2026-9th-edition/115262)
**Author:** [@blmason](https://www.trainerroad.com/forum/u/blmason)\ **Replies:** 3\ **Last updated:** [October 21, 2026, 1:11am UTC](https://www.trainerroad.com/forum/t/wwdd-worldwide-disaster-day-week-2026-9th-edition/115262 "2026-10-21T01:11:01Z")
Announcing .. Worldwide Disaster Day 2026 It’s that time of year again. Disaster Day exists as an awesome end of year December indoor challenge, something to aim for and something that allows us to encourage and bond wit… --- ## [(ADHD) Methylphenidate and HIIT or vo2max sessions?](https://www.trainerroad.com/forum/t/adhd-methylphenidate-and-hiit-or-vo2max-sessions/115218)
**Author:** [@lucas](https://www.trainerroad.com/forum/u/lucas)\ **Replies:** 6\ **Last updated:** [October 20, 2026, 8:12pm UTC](https://www.trainerroad.com/forum/t/adhd-methylphenidate-and-hiit-or-vo2max-sessions/115218 "2026-10-20T20:12:27Z")
Anyone does HIIT or VO2max sessions with Concerta/other similar med (I’ve just started 18mg a few days ago) any problems? higher HR ? Do you stop Concerta for a weekend maybe? (or a day) My HR at night doesn’t seem to b… --- ## [Endurance Building Plan](https://www.trainerroad.com/forum/t/endurance-building-plan/115305)
**Author:** [@McFly](https://www.trainerroad.com/forum/u/McFly)\ **Replies:** 4\ **Last updated:** [October 20, 2026, 5:28pm UTC](https://www.trainerroad.com/forum/t/endurance-building-plan/115305 "2026-10-20T17:28:08Z")
Making plans for 2027… Currently focused on XCO, but wanting to improve endurance for next season. I did my first marathon race and 2.5 hours or so in I started fighting off cramps. I just have not been one to do many lo… --- ## [How's the fitness going y'all? Anyone else's motivation tanking before holidays?](https://www.trainerroad.com/forum/t/hows-the-fitness-going-yall-anyone-elses-motivation-tanking-before-holidays/115306)
**Author:** [@sylvie1](https://www.trainerroad.com/forum/u/sylvie1)\ **Replies:** 8\ **Last updated:** [October 19, 2026, 8:48pm UTC](https://www.trainerroad.com/forum/t/hows-the-fitness-going-yall-anyone-elses-motivation-tanking-before-holidays/115306 "2026-10-19T20:48:26Z")
Honestly, I didn’t make a giant list this year, just the couple things that I actually wanted to work on. One of them was getting my form back, slowly and steadily. My best months were July and September. I was getting … --- ## [The Triathlon & Ironman Training Thread 2026](https://www.trainerroad.com/forum/t/the-triathlon-ironman-training-thread-2026/111476)
**Author:** [@giventotri](https://www.trainerroad.com/forum/u/giventotri)\ **Replies:** 129\ **Last updated:** [October 19, 2026, 2:54pm UTC](https://www.trainerroad.com/forum/t/the-triathlon-ironman-training-thread-2026/111476 "2026-10-19T14:54:19Z")
I can’t believe we almost made it to March without starting a new thread for this year. If you’re racing, post the name and date of your race, the training plan you’re following, plus anything else you want to share, su… --- ## [I tried Strava Premium for analyzing data and don't think I like it](https://www.trainerroad.com/forum/t/i-tried-strava-premium-for-analyzing-data-and-dont-think-i-like-it/115074)
**Author:** [@Kendogz161](https://www.trainerroad.com/forum/u/Kendogz161)\ **Replies:** 13\ **Last updated:** [October 19, 2026, 12:56pm UTC](https://www.trainerroad.com/forum/t/i-tried-strava-premium-for-analyzing-data-and-dont-think-i-like-it/115074 "2026-10-19T12:56:28Z")
I’m on the Strava Premium trial and other than the maps and the Ai kind of giving you support on your workouts, I’m not feeling it. Trying Intervals ICU now but can’t get it to download my TR workouts and the site has a… --- ## [Limited reproducibility of individual physiological adaptations to repeated endurance exercise training](https://www.trainerroad.com/forum/t/limited-reproducibility-of-individual-physiological-adaptations-to-repeated-endurance-exercise-training/115283)
**Author:** [@Twowkg](https://www.trainerroad.com/forum/u/Twowkg)\ **Replies:** 12\ **Last updated:** [October 18, 2026, 9:44pm UTC](https://www.trainerroad.com/forum/t/limited-reproducibility-of-individual-physiological-adaptations-to-repeated-endurance-exercise-training/115283 "2026-10-18T21:44:17Z")
https://journals.physiology.org/doi/full/10.1152/japplphysiol.00154.2026 Very worth the time to read. --- ## [Integrating lactate testing with TrainerRoad](https://www.trainerroad.com/forum/t/integrating-lactate-testing-with-trainerroad/115287)
**Author:** [@Flshdrply](https://www.trainerroad.com/forum/u/Flshdrply)\ **Replies:** 3\ **Last updated:** [October 17, 2026, 11:26am UTC](https://www.trainerroad.com/forum/t/integrating-lactate-testing-with-trainerroad/115287 "2026-10-17T11:26:56Z")
Hi everyone, ​I’m primarily a time trialist and have been training with TrainerRoad for this year now, after trying to coach myself before that. Heading into next season, I’m planning to start incorporating regular lact… --- ## [Frequence about AI FTP detection](https://www.trainerroad.com/forum/t/frequence-about-ai-ftp-detection/115288)
**Author:** [@Andrea](https://www.trainerroad.com/forum/u/Andrea)\ **Replies:** 2\ **Last updated:** [October 16, 2026, 4:18pm UTC](https://www.trainerroad.com/forum/t/frequence-about-ai-ftp-detection/115288 "2026-10-16T16:18:36Z")
After how many weeks can I got a new AI FTP detection? --- ## [Back to TrainerRoad for indoor training, keeping Xert for outdoor rides](https://www.trainerroad.com/forum/t/back-to-trainerroad-for-indoor-training-keeping-xert-for-outdoor-rides/115281)
**Author:** [@CM658](https://www.trainerroad.com/forum/u/CM658)\ **Replies:** 3\ **Last updated:** [October 16, 2026, 9:11am UTC](https://www.trainerroad.com/forum/t/back-to-trainerroad-for-indoor-training-keeping-xert-for-outdoor-rides/115281 "2026-10-16T09:11:08Z")
Autumn is here, so I’m moving to indoor rides during weekdays and outdoor rides on weekends. I’ve recently renewed my TrainerRoad subscription after spending the summer with Xert. Xert is great when you’re riding mostly… --- ## [TrainerRoad's hardest workout type: I've never done it](https://www.trainerroad.com/forum/t/trainerroads-hardest-workout-type-ive-never-done-it/115075)
**Author:** [@Brennus](https://www.trainerroad.com/forum/u/Brennus)\ **Replies:** 26\ **Last updated:** [October 15, 2026, 9:11am UTC](https://www.trainerroad.com/forum/t/trainerroads-hardest-workout-type-ive-never-done-it/115075 "2026-10-15T09:11:47Z")
What the heck even is an ‘anaerobic attack’ workout? Never done one of those. But, looking at the chart definitely some of my favorite workout types are at the top: hard starts, sustained threshold, float set VO2…love… --- ## [How to arrange Training week when A race is a two day weekend?](https://www.trainerroad.com/forum/t/how-to-arrange-training-week-when-a-race-is-a-two-day-weekend/115268)
**Author:** [@Kendogz161](https://www.trainerroad.com/forum/u/Kendogz161)\ **Replies:** 3\ **Last updated:** [October 14, 2026, 10:50pm UTC](https://www.trainerroad.com/forum/t/how-to-arrange-training-week-when-a-race-is-a-two-day-weekend/115268 "2026-10-14T22:50:22Z")
Hello all, looking for some advice on this. I’m on the CX training plan and normally when I had races on both days of a weekend I normally change the Thursday workout to endurance and let TR pick the workout for me. Has… --- ## [Erg rowing subbed for lifting?](https://www.trainerroad.com/forum/t/erg-rowing-subbed-for-lifting/115219)
**Author:** [@BillB](https://www.trainerroad.com/forum/u/BillB)\ **Replies:** 23\ **Last updated:** [October 14, 2026, 7:53pm UTC](https://www.trainerroad.com/forum/t/erg-rowing-subbed-for-lifting/115219 "2026-10-14T19:53:52Z")
I’m surveying those who do erg rowing in lieu of lifting (seasonal and/or generally) and what their experience has been for improving their cycling performance. Please provide me with a summation of your experience if in… --- ## [New free Connect IQ data field: FTP-based pacing + fueling alerts (feedback genuinely welcome)](https://www.trainerroad.com/forum/t/new-free-connect-iq-data-field-ftp-based-pacing-fueling-alerts-feedback-genuinely-welcome/115274)
**Author:** [@Nonduality](https://www.trainerroad.com/forum/u/Nonduality)\ **Replies:** 0\ **Last updated:** [October 14, 2026, 6:59pm UTC](https://www.trainerroad.com/forum/t/new-free-connect-iq-data-field-ftp-based-pacing-fueling-alerts-feedback-genuinely-welcome/115274 "2026-10-14T18:59:25Z")
Longtime structured trainer user here (also racing at junior national triathlon level). One gap I kept hitting: my indoor FTP-based execution is dialed in, but translating that same wattage discipline into an actual outd… [Next page](https://www.trainerroad.com/forum/c/training/12.md?page=1)