In terms of future workouts, I would not worry about the levels. AI will adjust them if needed based on the previous workouts. So it is quite possible that it will be harder when you come to the workout.
I would just schedule the workouts, then let AI do its thing and evaluate around the day the workout should take place. If you think the AI is misguided, you can change the workout then, otherwise you can do it.
I’ve been terrible at following the TR programming and the new system has knocked 35w off my FTP, presumably because it thinks I can’t do the workouts. I scheduled some high level VO2 stuff and it bumped the prediction up 25w, which makes sense to me. I have always had a crap TTE at FTP and now is a good time to change that, I think. Time to actually follow most of the workouts properly…
This seems special. I’ve never heard anything like this. What does “unstable screen” and “jumping all over the place” mean? A video could help.
Edit: Do you mean some issues while scrolling? For example as described here:
Or here:
I’m just happy to finally know what “black goo” means!
Quick real-world data point that might help with confidence in the new AI FTP detection:
I’m currently on 289 W AI FTP, with my next update projecting 302 W. Last Sunday I did a normal outdoor group ride, which included one hard interval racing up a climb. After the ride, I received an automated email from Intervals.icu saying my predicted FTP had increased to 300 W based on that activity.
What stood out wasn’t the number itself, but the independent agreement:
TrainerRoad AI FTP trend → 302 W
Intervals.icu prediction → 300 W
Subjective RPE → threshold and VO₂ workouts are landing exactly where they should (hard but repeatable)
That convergence gave me far more confidence than any single algorithm in isolation.
I understand the desire for more transparency around why AI FTP changes, but from a practical training perspective this has been the most trustworthy FTP guidance I’ve had in years, especially compared to traditional ramp tests where fatigue or execution can skew results.
So far it’s doing exactly what I want: setting targets that are challenging, achievable, and consistent with real-world performance.
Hey @Trout!
I not seeing that FTP decrease you are talking about. I see a 2 watt increase instead. Maybe because you applied a plan today?
However, since you mentioned that you added more volume and more intensity, have you tried tried lowering your Training Approach from Demanding to say Balanced, or lowering your weekly training load? Nate goes over different reasons as to why your FTP may be going down here.
Raising volume + intensity doesn’t always = more FTP gains. Sometimes the reverse does the trick so we don’t over do it. 
It won’t stay on “Todays” workout/week. It jumps back and forth between previous weeks and future weeks, especially band when scrolling.
Is this on the app or the website?
I have the same issue on the app. It’s jumpy when scrolling.
Not sure what thread this fits best in but guess it doesn’t matter as long as it gets some visibility.
We’re securely in winter up here so 100% of my riding lately has been indoors so power and HR are no issue. I’d really like to get out on the fat bike now that we’ve got some snow on the ground but it doesn’t have a power meter.
How impactful on the new AI as a whole is riding with HR only? I’d love to have some “fun” but also don’t want to negatively impact my training.
I do completely understand that. We’re discussing this now and will follow up soon. 
I’m in full winter mode also, and ride my fatbike for my longer weekend rides, and some of my weekday endurance rides. I just looked at my calendar, and I’ve been consistently doing 2-4 fatbike rides per week.
All my hard rides have been on the trainer. I have been using HR only on the fatbike, and the AI doesn’t seem bothered by it at all. What I have found is the TSS is over estimated for me when using HR though - but doesn’t seem to affect things. I roughly stick to the hours when outside, but I normally do slightly more than prescribed.
You gotta have fun man! No way I’d get through the winter without fatbiking.
Thanks for the quick reply! I’ll give it a go and try this fun on a bike thing people talk about. 
DMing you right now!
Hey @cnidos, thanks for the detailed update.
To help us/everyone understand exactly what you’re seeing, could you please post:
• Your TrainerRoad username
• A link to your calendar
• Screenshots of what you are describing
Training history and intensity
I think there may be some confusion here on how TrainerRoad works in terms on plan building and the AI Training Simulation window.
TrainerRoad does not currently infer a preference for lower-threshold exposure or custom periodization patterns from your training history. Instead, it builds training toward the goal you’ve selected and targets the needed energy systems to get there. This has not changed with the new update.
More info on how we build plans: How TrainerRoad Builds Custom Training Plans for You
What may be causing confusion in the more “intensity workouts” is that TrainerRoad now looks beyond just Workout Levels, factoring in your fitness, recent training, and overall trends to pick the right workout for you that day.
When a workout looks different from what you might expect based on past recommendations, it’s reflecting a broader view of your current fitness and capabilities.
Think of your training like climbing a staircase. The goal is to keep moving upward, so TrainerRoad adjusts the step size based on what you’ve been doing lately, so you can keep progressing in a way that supports consistency and long-term growth. So maybe this is what’s actually going on
In your case, from looking at your Calendar and training history, it looks like you just started interval training again in January after a few month off and maybe the VO2 Max Workout Levels you are being prescribed now seem too high?
It looks like you tried your first one and rated it Hard, which is where we want to effort to be! Also keep in mind the future workouts are not fixed and will adjust over time, weather that means lowering or raising the difficulty of the workout to keep your training on track.
Using TrainerRoad as a Backbone
You are more than welcome to use the training plans as a backbone and train as you see fit. However, I do want to mention that the AI Training Simulation window is for all athletes, including those who are generating their own plans.
The AI Training Simulation window is designed to let you interact with your training, test changes, and see the impact immediately. We want you playing with it!
I understand that this may be a totally different way to approach training as it’s not fixed and more dynamic, which in your case may not be what you want specifically. (Although I’d encourage you to give it a real try!)
If you want more control over your training and make the calls yourself, you can always pin workouts so they don’t change and turn off fatigue detection if you prefer to manage recovery yourself
Workout Alternates
We’ve gotten feedback on Workout Alternates, can you explain what you are looking for?
As far as looking for Custom workouts you can go to Workout>>List>>Filters>Custom Workouts>>Yes and they should all appear.
More info here: How to Access the Entire TrainerRoad Workout Library
App behavior
Regarding the issue where manually scheduling a ride opens a web browser instead of staying in the app, I’m not able to reproduce that behavior. A screenshot or screen recording would be really helpful so we can investigate whether this is a bug.
Hi @Caro.Gomez-Villafane - just dropping here as it might have got lost in the beta thread when I mentioned it.
Chrome/Android App give alternitve options depending if you want more/less of a workout but the Window App just gives you the similar options.
Thanks for responding. You are describing that the AI has a built in “training philosophy” on how to progress, which is what I realized as well; whereas I had thought it would be flexible with it’s training philosophy based on my prior training history and then be able to try and match that. This was the source of my confusion.
To address the remainder of your comment, I have been doing this for long enough that I have my own way that I like to train that (I think?) works best for me. This is generally not congruent with TRs training philosophy, so I will stick with doing my own thing, as it’s worked better for me in the past.
If you’re curious what I would personally be looking for in a training program when returning to structured training after a multi-month break… as a middle-aged shift-worker who’s been structured training for like a decade, used to >10h weeks regularly, mostly focused on ultras, and is in shape enough that my starting FTP after that very long break was still ~4w/k:
As you can see, the program the AI generated is very different from this lol. I wanted to give it a try anyways because you never know, but yeah, 12d into this and this isn’t going to work for me. Again, I’m happy to keep just subbing in rides using the default plan as a rough backbone. This is what I’ve done previously.
Re: workout alternatives. I don’t think I can explain it objectively. Before the update, I would almost always be able to find a suggested alternative which fit with how I wanted to tweak the ride that day based on how I felt/fatigue. Now, there’s almost never anything that’s what I’m looking for there. Not very useful feedback, sorry.
Using the workout library is more cumbersome than before, simply because you have to click more times to get to what you want. When I am going to the workout library to find a specific sort of ride, I don’t need an additional step along the way explaining what a threshold ride is.
The custom rides are still there, you just can’t search for them as easily. For example, if I select “custom” as a filter, all 236 custom rides who up. If I try and filter them further by something like zone, it tells me there are 0 results, which did not happen before the update.
Re: app behavior. This still happens for me every time I manually schedule a ride. I click on the ride once I’ve found it in the workout library, click the three dots button, then click schedule. This immediately opens my browser to complete the process of scheduling the ride, rather than continuing in the app. This is on an iPhone 16 pro, iOS 18.6.2, and the most recent version of the TR app available. Firefox is set to the default browser.
I have a similar PL structure for my anaerobic workouts, Tuesday was steps at PL 5.5 (very hard) and Saturday was on/offs at PL 2.6! The system thought I might rank it “very hard” but it was “moderate”. Not sure what would lead to the “very hard” estimate coming off a recovery week and dropping from 3 hard days to 2 hard days.
Took some searching, but by dropping down from 2:00h to 1:45h, I found a PL 4.5 workout with more “on” time overall and less frequent rest (Lil Long). Think this is more what I need to get a useful stimulus this Saturday.
Did you look at the traditional base plans (Training Plans => Base phase => Traditional Base)? These sound like a good fit for you, have a look. You can manually apply those to your calendar. Maybe worth a try.
To me it seems like you go along the classic season training structure as shown here for example in the WKO series about annual training concepts which I applaud 
( WKO5 Annual Part 1 Plan: Early Base Development , WKO5 Annual Planning Part 2: Mid to Late Base , WKO5 Annual Planning Part 3: Late Base to Peak ).
Have you tried messing around with building a custom plan at all?
I think you can do what you are trying to achieve it just takes a tiny bit more work. Put the days you want to train in and adjust from hard intervals to sustained endurance or tempo. You can add zone types of workouts in or add to your calendar.
Maybe add in a day of tempo or sweet spot. I believe there are also filters for VO2 of traditional or long suprathreshold that would get you where you want. May start at 3 minutes vs 4 but it would work you up.
The ai would still select the best workouts for you but you would set the gaurdrails of your training. Worth a shot to mess around with.
You would still get the benefit of AIFTP, AIFTP prediction with the AI sim window and you are still having a plan built out for you, you just need to give it a bit more guidance. I think this update actually added in more functionality to fit what you are looking for.
