# 22 watt increase since TR AI was released **URL:** \ **Category:** TrainerRoad Software\ **Created:** [June 16, 2026, 11:18am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997 "2026-06-16T11:18:16Z")\ **Posts on this page:** 20\ **Page:** 2
**Author:** ![bicycleperson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bicycleperson/32/177574_2.png) [@bicycleperson](https://www.trainerroad.com/forum/u/bicycleperson)\ **Post date:** [June 28, 2026, 4:11pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/22 "2026-06-28T16:11:22Z")
I’m a masters athlete on a pretty standard 5 day/wk schedule with 2 intensity days. Balanced approach overall except Sweet Spot and Endurance are set to Demanding. I’ve got rafts of tips n tricks I could prattle on about in a self-satisfying manner but honestly I suspect the main trick is that I am consistent as hell. My main consistency trick is simply “Wednesdays”. Wednesdays easy ride is always optional for scheduling adjustments. If I have to miss a workout anywhere in the week I will pluck out the next Wednesday workout and shift all workouts later by a day and be back to normal the following Thursday. That way I don’t have to miss important sessions and I preserve the relationship between workouts, in particular rest days and intense days. I try very hard to preserve my 2 intense workouts and the rest days preceding them and at least one endurance+ workout even if that means sliding them to neighboring days. I use de-load weeks in a similar way. If I have to compress a de-load week from either end to accommodate a schedule change I will do that too. But I don’t skip those rides. I treat de-load weeks as equally important to any other week. They just have a little more wiggle room from a fatigue perspective and I will use that sometimes. ---
**Author:** ![bicycleperson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bicycleperson/32/177574_2.png) [@bicycleperson](https://www.trainerroad.com/forum/u/bicycleperson)\ **Post date:** [June 29, 2026, 12:45am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/23 "2026-06-29T00:45:02Z")
Ya I had a few setbacks this year too. Had to do the climb from 306-318 twice. But I found the second time was easier. Regaining old fitness is usually easier than building new fitness as it is with strength gains. ---
**Author:** ![Un-QuittingBikes](https://avatars.discourse-cdn.com/v4/letter/u/bb73d2/32.png) [@Un-QuittingBikes](https://www.trainerroad.com/forum/u/Un-QuittingBikes)\ **Post date:** [June 29, 2026, 2:23am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/24 "2026-06-29T02:23:14Z")
Just finished a 2 hour 3x30 SS session. Current SS athlete level is at 10.6. AI FTP thinks my FTP will go up 2% in 24 days. 🤠 ---
**Author:** ![Kendogz161](https://avatars.discourse-cdn.com/v4/letter/k/50afbb/32.png) [@Kendogz161](https://www.trainerroad.com/forum/u/Kendogz161)\ **Post date:** [June 29, 2026, 11:53am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/25 "2026-06-29T11:53:39Z")
Sometimes I’ve wondered about this, when I read some TR post where an Athlete has been following the plan to the T and there AIFTP dropped a few points or stayed flat, I’ve wondered if TR does this for a reason. I do find that getting back the fitness the second time is a bit easier than the first build also. ---
**Author:** ![bicycleperson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bicycleperson/32/177574_2.png) [@bicycleperson](https://www.trainerroad.com/forum/u/bicycleperson)\ **Post date:** [June 29, 2026, 11:27pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/26 "2026-06-29T23:27:30Z")
Oh it was just life getting in the way. I got off schedule, had my day to day overwhelmed by other things and just had to reset and come back and accept the fitness setback. It wasn’t TR that set me back it was life doing its thing on me. ---
**Author:** ![cbounds](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cbounds/32/19492_2.png) [@cbounds](https://www.trainerroad.com/forum/u/cbounds)\ **Post date:** [July 30, 2026, 7:53am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/27 "2026-07-30T07:53:02Z")
Another FTP increase this time to 346. Which puts me above 5 W/kg. This increase was at the start of Build. Going into the first vo2 session was 6x2 at 405. To say I was nervous about this workout as I don’t ever recall doing any efforts at 400+ watts unless it was a sprint in an endurance ride. But I crushed it and honestly wasn’t that bad given how much I was prepared to fail. I really have no idea what’s behind this huge increase in FTP but TR has not let me down this year. 💪 ---
**Author:** ![spinnnout](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/spinnnout/32/15455_2.png) [@spinnnout](https://www.trainerroad.com/forum/u/spinnnout)\ **Post date:** [July 30, 2026, 8:15am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/28 "2026-07-30T08:15:21Z")
Great stuff 👏 Think I’m peaking at a ~22w increase for my A-event this year, in part because I’ve been doing some daft 8-10 hour rides that have stunted the gains but otherwise feeling great when doing hard efforts. ---
**Author:** ![Eushev24](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/eushev24/32/174230_2.png) [@Eushev24](https://www.trainerroad.com/forum/u/Eushev24)\ **Post date:** [July 30, 2026, 2:11pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/29 "2026-07-30T14:11:54Z")
I have 22 watts increase in my FTP since january when AI was unleashed 😁 . Thats my 3rd year with TR. I am doing the lowest volume of my “cycling career”. Like 30% lower. ---
**Author:** ![Liammerrick](https://avatars.discourse-cdn.com/v4/letter/l/a8b319/32.png) [@Liammerrick](https://www.trainerroad.com/forum/u/Liammerrick)\ **Post date:** [July 30, 2026, 2:53pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/30 "2026-07-30T14:53:07Z")
wouldnt you be worried that you are overdoing it though? just cause ftp goes shooting up in the short term doesnt make it sustainable. i would think ftp going up 25w over 6 months would be better than it going up 25w in 3 months and then being exhausted and unable to maintain that ftp. ---
**Author:** ![XCO\_mtb](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/xco_mtb/32/132199_2.png) [@XCO\_mtb](https://www.trainerroad.com/forum/u/XCO_mtb)\ **Post date:** [July 30, 2026, 3:43pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/31 "2026-07-30T15:43:27Z")
For the people with big AIFTP gains - how long do you think you could hold this power for? ---
**Author:** ![Eushev24](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/eushev24/32/174230_2.png) [@Eushev24](https://www.trainerroad.com/forum/u/Eushev24)\ **Post date:** [July 30, 2026, 3:59pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/32 "2026-07-30T15:59:38Z")
I will not say that 22 watts in my case is super big for 8 months of riding. but i hold it for about 20 minutes. I want to be clear that i do not train anything higher than sweet spot, so that should be trainable. If i wanted to and upped my Threshold interval training i would certainly hold it for longer -30 mins -35 mins. My FTP is about 20 watts lower than my best year, but still good for the lower volume i do compared to my best year like 30% lower. I prepare for trail running marathon and cycling took a big hit. ---
**Author:** ![cbounds](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cbounds/32/19492_2.png) [@cbounds](https://www.trainerroad.com/forum/u/cbounds)\ **Post date:** [July 31, 2026, 8:17pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/33 "2026-07-31T20:17:57Z")
Hell yeah! ---
**Author:** ![cbounds](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cbounds/32/19492_2.png) [@cbounds](https://www.trainerroad.com/forum/u/cbounds)\ **Post date:** [July 31, 2026, 8:19pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/34 "2026-07-31T20:19:06Z")
nice! I will say I am riding less this year as well. I’m still doing workouts but less commuting. ---
**Author:** ![cbounds](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cbounds/32/19492_2.png) [@cbounds](https://www.trainerroad.com/forum/u/cbounds)\ **Post date:** [July 31, 2026, 8:29pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/35 "2026-07-31T20:29:25Z")
my AIFTP? Maybe 10 mins if I’m being honest. My 6-week rolling 10 min NP is 351 from a race a month ago. ---
**Author:** ![spinnnout](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/spinnnout/32/15455_2.png) [@spinnnout](https://www.trainerroad.com/forum/u/spinnnout)\ **Post date:** [July 31, 2026, 9:29pm UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/36 "2026-07-31T21:29:37Z")
> [@XCO\_mtb](#): > > For the people with big AIFTP gains - how long do you think you could hold this power for? Can’t say with rigour - long FTP/ at threshold efforts aren’t a thing in my training and the local roads are less than ideal. In the zones where I can compare with the same period last year (on the different AIFTP model), power is up in the 2-8 minute range. Have also been comfortable with some solid 2x and 3x 20 SS sessions. So finger in the air, ~35-45 minutes outdoors. ---
**Author:** ![GoLongThenGoHome](https://avatars.discourse-cdn.com/v4/letter/g/439d5e/32.png) [@GoLongThenGoHome](https://www.trainerroad.com/forum/u/GoLongThenGoHome)\ **Post date:** [August 1, 2026, 7:27am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/37 "2026-08-01T07:27:26Z")
This is the missing part, there ought to be a AI TTE as well. Okay AI FTP is up 22 watts, but your AI TTE is down 20 mins. Paints a different picture. ---
**Author:** ![Sycle](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/sycle/32/169552_2.png) [@Sycle](https://www.trainerroad.com/forum/u/Sycle)\ **Post date:** [August 1, 2026, 8:24am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/38 "2026-08-01T08:24:11Z")
> [@bicycleperson](#): > > All-in for TRAI I’m All-in for TRAI, I’ve had a 20w increase since the launch and as a masters athlete who really should be on the incline I’ll take that! Had a set back in May, which literally was a set back in the form of a prolapse disc, but now back on the plan at full training and still at 4.7 w/kg. Could I hold the new FTP for an hour - I suspect not but it’s an increase on the training gauge dial that is pushing me up despite lowering my volume. Both my 20 min and 30 min power are at an all time high and I’m really enjoying the plan. Next estimate due in 20 days where hopefully I’m going to 350! ---
**Author:** ![cbounds](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cbounds/32/19492_2.png) [@cbounds](https://www.trainerroad.com/forum/u/cbounds)\ **Post date:** [August 22, 2026, 6:30am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/39 "2026-08-22T06:30:04Z")
Here with another update. Only a 2 watt increase this time to 348. To put this into perspective back in March I did Wild Snow VO2 5.6 the target watts were 350 for 2 mins. I did Wild Snow last week and I was doing 390 for 2 mins. I’m pretty happy with a 2 watt increase. I finally feel like I’ve reached a ceiling and a realistic FTP to start my season in 2 weeks time. ---
**Author:** ![KonaSS](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/konass/32/7725_2.png) [@KonaSS](https://www.trainerroad.com/forum/u/KonaSS)\ **Post date:** [August 22, 2026, 10:27am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/40 "2026-08-22T10:27:09Z")
Curious - what was the prediction at the beginning of the block? ---
**Author:** ![cbounds](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cbounds/32/19492_2.png) [@cbounds](https://www.trainerroad.com/forum/u/cbounds)\ **Post date:** [August 22, 2026, 10:40am UTC](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997/41 "2026-08-22T10:40:56Z")
It was in the 360’s. It came down quick though lol. This last week it was between 1 to 4 watts. [Previous page](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997.md?page=1) [Next page](https://www.trainerroad.com/forum/t/22-watt-increase-since-tr-ai-was-released/113997.md?page=3)