If your training plan isn’t making you faster, it’s not worth all the hard work you put in. The good news? With TrainerRoad’s custom, AI-driven training plans, it’s not uncommon for athletes to see a +10W FTP increase in their first month or two. That small gain can translate to big improvements on the road—often more than you’d get from expensive gear upgrades.

How Much Faster Can +10 Watts Make You?

Climb Faster 🏔️

Take Alpe d’Huez, for example. An athlete who weighs 72.5 kg (160 lbs) and produces an FTP of 250W can save 2 minutes and 19 seconds on the climb by adding 10 watts.

  • Expensive component upgrades might only save around 22 seconds.
  • A lighter bike (2 lbs / ~0.9 kg savings) might save 39 seconds.
  • Gaining just 10W will save you a whapping 2 minutes and 19 seconds.

Carry More Speed 🚂

On flatter terrain, gaining 10 watts can make a big difference on a 40 km course:

  • The same 250W, 72.5 kg rider would save 55 seconds by adding 10 watts to their FTP
  • High-end drivetrain upgrades or niche aero parts often deliver less time savings—and cost significantly more

Small gains in watts lead to big gains on the road—often more than any expensive bike part could deliver. Now’s the time to invest in your fitness and find out how much faster you can be with TrainerRoad!

Listen to this athlete’s experience:

“I finally took the plunge this past winter, and I am a convert for life. The results speak for themselves. This winter I went from an FTP of 259W to 283W without any extra time (and maybe less) on the bike.”

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Adaptive Training

Get the right workout, every time with training that adapts to you.

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Big Gains For Athletes With a Plan

Every athlete progresses differently, but many see 10-20% FTP increases by completing a custom TrainerRoad plan. That kind of gain could take an athlete from 250W to ~300W—a massive jump in performance. Thousands of riders experience these kinds of results, so what’s the science behind TrainerRoad’s approach?

Periodized Plan Structure

TrainerRoad Training Plans use a science-backed periodized framework to help you build fitness progressively and effectively. These plans include the right mix of intensity and recovery to drive adaptation and growth. Here’s how TR plans are structured:

  • Base – Develop foundational aerobic fitness with lower-intensity workouts. This early focus creates the endurance engine you’ll build on later.
  • Build – Introduce targeted high-intensity intervals to ramp up your power and further challenge your aerobic system. During this phase, you’ll see significant boosts in FTP, speed, and stamina.
  • Specialty – Hone your fitness for the specific demands of an event or goal. Whether you’re aiming for an FTP increase, a century, crit race, or triathlon, the Specialty phase refines your newly built power into race-ready performance.

One of the key ingredients in TrainerRoad’s periodized plans is the balance of intensity and recovery. Each week follows a structure that challenges your fitness while allowing enough rest to fully absorb those gains.

Regularly scheduled recovery weeks and easier sessions help your body adapt without burnout, ensuring you continue to improve and stay consistent.

Custom Training Plans

Plan Builder takes that proven periodized structure and tailors it to your unique circumstances, building a plan that fits your goals and meets you where you are at with your fitness. It considers your:

  • Past training history & current fitness
  • Your personal goals or events
  • Availability and schedule constraints

If you’re a busy person training for a gran fondo, and you only have 3-7 hours a week to ride. Plan Builder will create a schedule that prioritizes your biggest opportunities for growth, optimizes weekly workout distribution, and includes built-in recovery—letting you see meaningful progress while keeping up with your busy life.

The result? A training plan that fits seamlessly into your life, making it easier to stay consistent and motivated—two of the biggest keys to getting faster.

TrainerRoad Adaptations & Fatigue Prevention

TrainerRoad goes beyond static plans, actively monitoring your performance and updating workouts as you improve or need more recovery. Here’s how it works:

  • Adaptations: As you complete workouts, TrainerRoad analyzes your performance data to adjust upcoming sessions. If you’re nailing your workouts, the plan dials up the challenge; if you’re struggling, it scales back to keep you on track without risking overtraining.
  • Fatigue Detection: Rather than waiting for you to hit a wall, TrainerRoad detects early signs of fatigue. It then adjusts the schedule or workout intensity so you can stay consistent and productive—essential for building long-term, sustainable fitness.

Think of it as having a virtual coach always in your corner, making sure you’re training hard enough to get results but not so hard you can’t recover.

Support and Community

TrainerRoad offers world-class support—whether you have technical questions about your trainer setup or need advice on pacing strategies. You’ll also find a wealth of free resources provided by TrainerRoad to keep you learning and motivated:

Thousands of athletes share experiences, insights, and advice every day—so you’re never without guidance or inspiration. Hear about the latest research in endurance sports and tips to get the most out of your training. From strategies for staying entertained on long rides to the latest tech chatter, the community has something for everyone.

Adaptive Training

Get the right workout, every time with training that adapts to you.

Check Out TrainerRoad

Join Over 150,000 Athletes Getting Faster

At TrainerRoad we are constantly making improvements to help you get faster and make training easier. With more than 25,000 reviews and an average 4.9-star rating, TrainerRoad is proven to make cyclists and triathletes faster. If you’re ready to see how much speed you can gain, give TR a try today. Start Training at TrainerRoad.com