We analyzed 2.5 months of training data from over +5,500 cyclists between 3-8hrs/wk with at least 60% of that training time being structured.
To see how their training was working we compared Power PRs between athletes that had TrainerRoad AI pick their workouts, and athletes who either picked their own workouts or had somebody like a coach pick them inside TrainerRoad.
Athletes following TrainerRoad AI workouts were 69% more likely to produce power PRs at critical durations like 10, 15, and 20 minutes.
And no, it wasn’t from overreaching…
They were also 43% less likely to fail workouts due to fatigue or intensity.
That’s because TrainerRoad AI is built on 300M+ real rides and uses that data to model your training, not guess at it.
TrainerRoad AI doesn’t rely on generic AI or chatbots.
If your workouts aren’t personalized like this, you’re leaving progress on the table.
Stop guessing. Start getting faster.
🔗 TrainerRoad.com
🚴♂️ TrainerRoad AI is the next generation of cycling training from TrainerRoad.
Built from the ground up on millions of rides from real cyclists, TrainerRoad AI analyzes how every ride, race, and rest day affects your fitness.
🧠 It then runs hundreds of training simulations for every day on your calendar to choose the exact workout you need based on your fitness, fatigue, and goals.
📊 Compared to experienced athletes picking their own workouts, TrainerRoad AI is 70% more likely to deliver the right workout.
That means: 📈 More FTP gains ⚡ More power PRs 😌 Fewer workouts that feel too hard or too easy
No static training plans. No basic algorithms. No hype.
Just real AI for cyclists, built to make you faster.
🚀 Start getting faster at TrainerRoad.com
2 structured workouts per week could knock 10 years off your athletic age – and no, this isn’t some made up training metric.
We looked at actual power and power-to-weight data from +150,000 cyclists of all abilities and genders for the last 12 months and looked at the difference between athletes who did just 2 workouts per week vs. those that just rode. When matched for the same volume:
• 2 workouts/wk = power of someone 10 yrs younger who just rides
• 4/wk = 20 yrs younger
• 6/wk = 30 yrs younger
• For women, the improvement doubles
More volume might not make you faster, but the data shows more structure does.
Get the structured training you need to get faster at TrainerRoad.com.
#TrainerRoad #GetFaster #cycling #cyclinglife
Your big weekend ride could be quietly wrecking your next 3 weeks of training. 🚴
We pulled the numbers on 343,558 workouts from 24,573 cyclists. Here’s what we found:
→ Cross 50% of your weekly TSS in a single ride: you’re 54% more likely to skip your next hard workout
→ Past 100%? Nearly 3× more likely
→ Each extra skip per month: about −5 watts of FTP per year, even at the same training volume
The fix is simple: keep any single ride under 50% of your six-week weekly TSS average. That’s the 50% Rule.
Don’t want to run that math on every ride? TrainerRoad AI does it for you. It only crosses the 50% line on 0.04% of recommendations (about once a decade of training). Pick your own workouts and you’re 184× more likely to cross.
Comment ‘rule’ and we’ll send you the full breakdown. Or get started at TrainerRoad.com. #cycling #TrainerRoad #GetFaster
New research by @tpodlogar & colleagues will change the way you fuel your training and racing. He joined us to break it down in the latest episode, live now on all podcast platforms!
#cycling #nutrition #TrainerRoad #GetFaster
⚡️The difference between +7W and +1W? Structure.
We analyzed 25,444 cyclists over the last 12 months, all riding 3–9 hours a week. Riders who added just 2 structured workouts averaged +7W of FTP gain.
Same hours without structure? Barely 1 watt.
Get a fully custom, AI-driven training plan at 📈
For a full breakdown of the methodology behind the analysis, comment “data” below!
High carb isn’t just 120g/hr. Athletes, even professionals, have been chronically underfueling their bodies off the bike for years. @mike_posthumus is the Performance Director of @specialized_factoryxc and @specialized_offroadracing where he applies a specific nutritional approach to keep his athletes fueled, and it can help you too. He broke it down in the latest Ask a Cycling Coach Podcast episode live on YouTube, Spotify, and wherever else you get your podcasts!
#Cycling #Podcast #TrainerRoad #GetFaster
Most cyclists think the goal of interval training is to destroy themselves. 💥
But that’s not how fitness actually improves.
Training works through a process called supercompensation. You apply a training stimulus, recover from the fatigue it creates, and your body adapts to a higher level of fitness.
The problem? Many athletes interrupt this process without realizing it.
When workouts are too hard or recovery is too short, fatigue carries into the next session. It might not feel obvious, but that invisible fatigue prevents you from hitting the next workout at your true potential.
Instead of stacking fitness gains, you end up stacking fatigue.
TrainerRoad uses AI trained on a database of more than 250 million rides from athletes in over 150 countries to make sure you’re doing the right workout at the right time so you can train hard enough to improve without digging yourself into a hole. 🚴♂️📈
Train smarter. Get faster.
🔗 TrainerRoad.com
#trainerroad #cyclingtraining #cyclingcoach #intervaltraining #ftp
Athletes are loving how the latest TrainerRoad updates have improved their training. Helping them reach their goals, even with a full schedule. 🔥
Try it for yourself today at TrainerRoad.com ➡
@keegels99 is built different, but mane the rest of us normies can learn from how he reset his expectations when his season was flipped on its head after being doored at speed by a car door just days before the first race of the year 😵💫.
We dig into the mentality behind the world champ as well as a discussion on equipment testing and peaking for races.
Podcast is live on YouTube, Spotify, and all podcast apps!
