Getting the right training plan volume and intensity is crucial for getting faster.

The tricky thing is that people are not often the best judges of what sort of volume and intensity is best, and it’s even a complicated process for a coach that requires trial and error.

We just shipped a big update to TrainerRoad for cycling plans (triathlon support upcoming) that removes the guesswork by analyzing your entire training history to give you the training plan you need to get faster.

This update is live on the web now (app support upcoming) for all TrainerRoad subscribers! Here’s what’s new:

Customized Schedule Recommendation

TrainerRoad can now analyze your entire training history in seconds and use what it learns about you to determine what sort of training works best to make you faster and what you need right now to make that happen.

It knows how much training volume, intensity, and rest you have needed to get faster in the past, and it knows how much you need based on your training history and who you are as an athlete today.

It uses this to give you a Customized Schedule Recommendation, giving you confidence that you have the right plan to get faster.

If you make changes to this, TrainerRoad will let you know with an “Adjusted Schedule” message.

If the changes are likely to be detrimental, you’ll receive a warning message.

To go back to a recommended schedule, select “Restore Schedule”.

Training Approach

You can now tell TrainerRoad how hard you want it to push you in your training.

While building your training plan, and at any point during your training, you can choose from five different settings that determine how hard TrainerRoad will push you.

Conservative

A conservative approach is for athletes looking for more modest gains while benefiting from a reduced training load.

Moderate

A moderate approach is for athletes who want steady progress and consistent improvements with a comfortable and manageable training load.

Balanced (Recommended)

A balanced mix of training load and recovery makes this approach the most effective and sustainable option for most athletes.

Demanding

A demanding approach is for athletes who want significant performance increases and can handle a high training load and increased need for recovery.

Aggressive

An aggressive approach is for athletes who want to push their limits. Due to the higher training load, athletes using this approach must place an even greater emphasis on good nutrition and recovery between workouts.

Special Cases

If you are a high level athlete returning to training or have a high w/kg but a low baseline of training volume, it may be best to try a Demanding or even Aggressive Training Approach. These settings can be changed at any point in your training plan.

No More Low-Mid-High Volume

TrainerRoad will now recommend 2, 3, 4, 5, and 6-day training plans to accommodate any schedule. Based on its analysis of your training history, we will recommend which is best for you.

Intensity Control

As part of your Customized Schedule Recommendation, TrainerRoad will help you know if 2 or 3 days of intensity per week is best for you.

As with all of these new training plan adjustments, you can change this at any point in your training.

Group and Solo Rides

You can change any training day from a workout to an outdoor group or solo ride, and if TrainerRoad recommends an endurance ride longer than 90 minutes, it will automatically switch it to an outdoor solo ride to make it easier to pass the time.

TrainerRoad will still remember the original training intention of the day, so, like a coach, it will tell you how to approach those rides to increase your chances of achieving some of the original training benefit.

After these rides are done, TrainerRoad will analyze your training load and make any necessary adjustments to give you the rest you need.

Goals-Based Training for Non-Racers

If you still want to train but don’t want to race, you can now select from a wide range of training goals to guide your training instead.

Options include:

  • Increase FTP
  • Improve Climbing
  • Build Endurance
  • Get Faster for Group Rides
  • General Fitness
  • Maintaining Fitness

Simplified Training Plan Builder Process

All of these updates are built into a simplified training plan builder process that has fewer steps and gives you a clearer idea of what your training plan will be like.

It uses a customized schedule recommendation feature to take care of the details so you don’t have to. But for those that do want to tweak the details, you can still do that too. 😉

Try it Risk-Free for 30-Days

With these new features, the power of AI, and a database of over 250 million activities behind it all, TrainerRoad has the knowledge, flexibility, and attentiveness of a world-class coach for a fraction of the cost. Give it a try risk-free today!