Planned Workouts Management

Training
2

Hey Adam!

Great questions. That’s a solid approach- I think you’ll still see solid progress by consistently prioritising three workouts a week :flexed_biceps:.

1. If I do an outdoor ride on a day when a TrainerRoad workout is scheduled, should I just leave the indoor workout there?
You’ve got a couple of good options here:

  • Delete the scheduled workout if you’re simply skipping it and want a cleaner Calendar—totally up to you. From a training perspective, deleting it won’t impact how your plan adapts.

  • Swap the workout for a Group or Solo Ride to better reflect what you actually did. That way, your ride will be accounted for in your training load. Learn how to do that here: Group and Solo Rides in Plan Builder.

  1. If I do an outdoor ride on a day I’m supposed to do an indoor ride, should I push the TrainerRoad workout to my head unit and follow it outside?

  • Yesss! Taking your TrainerRoad workout outside is a great way to stick to the training plan while enjoying the fresh air. You can send your workout to Garmin or Wahoo and follow it just like you would indoors. Check out this article: Outside Workouts.

  • But if you’d prefer not to follow a structured workout that day, you can swap that day’s workout for a Group or Solo Ride:

  • If it’s a “Hard Intervals” day, it’ll change to a “Hard Ride.” Just make sure to go hard that day—even if it’s unstructured—and you’ll be staying aligned with your plan.

  • On “Endurance” or “Easy” days, try to ride with a similar intensity and duration to what the plan prescribed.

  1. Should I move workouts around to fit when I can do them indoors?
  • It’s a great idea to rearrange your workouts based on when you can realistically complete them. We suggest prioritising your scheduled interval workouts, as these will drive the most fitness gains—especially for athletes like you, who TrainerRoad predicts could handle higher volume.
  • You don’t need to do these indoors though. If you can complete the workout as prescribed outside, go for it!
  • As fitness increases, we need to be more intentional to keep making progress—and those key workouts make a big difference.
  1. Will these adjustments change the structure or intensity of future workouts?

  • Yes. TrainerRoad adapts your training plan based on what you actually do:

  • If you skip or miss a workout, your plan will adjust accordingly to keep your training on track.

  • Group and Solo Rides are factored into your plan’s adaptations. While they might not match the precise intent of the original workout, your plan will adjust to ensure you’re doing the next best thing for continued progress.

  • Outdoor structured workouts are an excellent way to stick to your plan while mixing things up. When your Outside workout is associated with the trainerroad scheduled workout, your training plan will adapt accordingly.

For more info, check out this article: Adaptive Training Overview.

TrainerRoad is always analysing your performance and updating your plan to give you the right workout at the right time.

I hope this helps! Let me know if you have questions about any of this :slight_smile: .

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