Guide to Dynamic "Feel-based" Training

Feel-based training is about listening to your body instead of being locked into rigid power or heart rate numbers. At TrainerDay, we've built several features that make this approach work really well, especially when your energy levels vary from day to day.

What Feel-based Training Actually Means

When I talk about feel-based training, I'm referring to using your perceived exertion - how hard something actually feels - as your primary guide. This is different from strictly following power zones or heart rate targets. Your body doesn't always perform the same way, even if the numbers say it should.

Think about it: some days you can push 250 watts and feel great, while other days the same power feels like a struggle. That's exactly why we built flexibility into our training system.

How TrainerDay Supports Feel-based Training

Quick Access to Slope Mode
Clicking on slope mode let's you instantly ride with the intensity you prefer.

Heart Rate Modes
We offer both HR and HR+ modes that work particularly well for feel-based training. Heart rate naturally reflects your body's current state better than rigid power targets. When you're tired, your heart rate will typically be higher for the same effort level, giving you real feedback about when to adjust your intensity.

Dynamic Training
This feature lets you adjust workout intensity in real-time based on how you're feeling. It's especially useful on days when you're either feeling particularly strong or need to dial things back.

Mixing Training Approaches

I've found that combining different training approaches often works best:

• Use ERG mode or power targets for specific high-intensity intervals
• Switch to heart rate modes for endurance and tempo work
• Let perceived exertion guide your recovery rides

This hybrid approach gives you structure when you need it while maintaining flexibility for the bulk of your training.

When Feel-based Training Works Best

Base Training Periods
Our base training blocks are ideal for feel-based training because they focus on building aerobic capacity through steady, sustainable effort rather than hitting specific power numbers.

Variable Schedules
If you're juggling work, family, and training, feel-based training helps you adapt to changing energy levels. You can adjust workout intensity based on how recovered you actually feel, not just what the schedule says.

Outdoor Rides
Feel-based training translates exceptionally well to outdoor riding, where conditions constantly change. It's much more practical than trying to maintain exact power numbers on varying terrain.

Practical Tips for Feel-based Training

Here are some approaches I've seen work well for our users:

• Start with your known heart rate zones but treat them as guidelines rather than strict rules
• Use the "talk test" during endurance rides - you should be able to hold a conversation
• Pay attention to both breathing rate and leg fatigue
• Track your morning resting heart rate to help gauge recovery
• Use the TrainerDay intensity indicators as reference points, not absolute targets

Making the Switch

If you're used to strictly following power numbers, transitioning to feel-based training might feel uncertain at first. I recommend starting with your easier rides - try using perceived exertion for endurance and recovery sessions while keeping your structured intervals more targeted.

Remember, the goal isn't to abandon all metrics - it's to create a more responsive and sustainable training approach that works with your body's natural variations.