What is TrainerRoad?
TrainerRoad is a structured cycling training platform — plans, interval workouts, and an FTP that gets set for you rather than tested. Most people meet it as an indoor app, but the reason a Strava user should care is the direction of the sync that usually gets skipped over. TrainerRoad reads from Strava as well as writing to it: connect the accounts and it pulls in all of your public and private Strava activities, not just cycling, and those rides then become part of what the training system is reasoning about.
That matters because the alternative is a training plan that only knows about the days you sat on the trainer. Here, the Saturday group ride that landed on Strava from your Garmin gets counted. AI FTP Detection explicitly uses it — the docs say it considers all rides with power data, indoor or outdoor, structured or unstructured, including group rides, races, and rides done in other indoor apps that reached TrainerRoad. The fatigue system reads it too, and can turn Monday's threshold session yellow or red before you've noticed you're cooked.
Going the other way is simpler and more familiar: completed TrainerRoad workouts push to Strava tagged as Indoor Cycling. Two caveats worth knowing before you set it up — anything under 10 minutes won't sync, and workouts you completed before connecting Activity Sync don't backfill to Strava. You'd have to download those files from TrainerRoad and upload them to Strava by hand.
Key Features
Activity Sync reads your whole Strava history
Connecting Strava imports all of your public and private Strava activities into TrainerRoad's calendar. Every new one lands automatically after that. Twelve non-cycling sport types are supported too — swim, run, walk, hike, strength training, ski/snowboard, row, yoga, golf, paddleboard, kayak, and a catch-all — so a three-and-a-half-hour hike on Strava is something TrainerRoad can see and react to.
AI FTP Detection, fed by outdoor rides
No ramp test, no 20-minute effort. TrainerRoad reads your recent training and sets an FTP, refreshed every 28 days, which you accept or decline. It needs either imported training data or 10 completed indoor TrainerRoad workouts before it will start. Unstructured outdoor rides count as long as they carry power data.
Fatigue Detection (the yellow and red days)
TrainerRoad colours days on your calendar as "Avoid Intensity" (yellow) or "Rest Recommended" (red) based on accumulated stress, and swaps the scheduled workout down to Endurance or a rest day when you cross the line. It uses all indoor and outdoor sessions on the calendar, including imported ones. The docs mostly call this Fatigue Detection now; older pages still call it Red Light Green Light, and you'll see the two names used for the same thing.
Athlete Levels and Workout Levels
Two 1-to-10 scales: Workout Levels rank the difficulty of each workout per training zone, and Athlete Levels track what you can currently handle in each zone. Athlete Levels move when you complete workouts — including outdoor rides you associate with a planned workout — and drop automatically after an FTP increase so the next block doesn't jump in difficulty overnight.
Associating an outdoor ride with a planned workout
Rode outside on a day you'd planned an indoor session? Right-click the imported activity on the calendar and pick "Associate with…", and the outdoor ride replaces the planned workout. The two have to be on the same day. This is how an outdoor effort gets treated as the session rather than as extra stress.
Outside Workouts pushed to your head unit
Structured workouts written for the road, with either power targets or RPE-based descriptions. TrainerRoad pushes them to Garmin, Wahoo ELEMNT, Hammerhead, and Apple Watch — but only if you have a power meter. Workouts become pullable within three days of the scheduled date. If you can't record at all, you can mark an Outside Workout complete manually and type in duration and intensity.
TrainNow
Three suggested workouts on demand — Endurance, Climbing, Attacking — at whatever duration you pick, based on recent training including your unstructured indoor and outdoor riding. It doesn't understand periodization on its own, so it's a substitute for having no plan, not for having one.
Who It's For
- Riders who train outdoors more than indoors and want those rides to be the input to a plan, not something the plan ignores
- Anyone who dreads FTP tests and would rather have the number inferred from training they were doing anyway
- Zwift and group-ride regulars whose sessions reach TrainerRoad through Strava and get folded into fatigue and FTP calculations
- Cyclists who want plain intervals, not scenery — TrainerRoad has no virtual world and doesn't try to have one
