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Build a workout with AI. Ride it straight away.

Ask Form’s coach for a session and it builds one from your own training. Save it, press Ride this workout, and the trainer in your browser takes it from there: your smart trainer holds every target, on one of three courses, with your phone as the bike computer.

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Riding the Gold Coast esplanade at 319 watts, with the interval target of 315 to 325 watts and the time left in it, a sprint timer, the course map and the elevation profile on screen
  • A smart trainerAny Bluetooth trainer that speaks the standard fitness-machine protocol (FTMS).
  • Chrome or EdgeOn a laptop or desktop. That’s where Bluetooth pairing happens.
  • Optional extrasA heart-rate strap, a power meter, and your phone as the bike computer.
01 / BUILD IT WITH AI

From a chat to the saddle in three steps.

  1. Ask the coachSay how long you have and how you feel. The coach reads your recent training and builds the session: warm-up, intervals, recoveries and targets.
  2. Save it to your libraryOne tap. It stays there to ride again, edit, or drag onto your calendar.
  3. Press Ride this workoutThe trainer opens with the workout loaded. Connect your trainer and go.

Plans work the same way. Every ride in a plan the coach builds has Ride this workout too, drafts included, so you can ride a session before you publish anything.

A coach conversation: the athlete has an hour on the trainer and asks for a threshold session. The coach answers from their recent rides and drafts Threshold 4 × 8, with its warm-up, four 8-minute intervals at 95 to 100 percent of FTP and cool-down, and a Save to library button
The workout library with the saved Threshold 4 × 8, its power profile, and the Ride this workout button
Saved to your library, one button from the trainer.
The trainer lobby with a smart trainer connected and the coach’s Threshold 4 × 8 ready to ride on the Gold Coast course
Connect your trainer and the coach’s workout is ready to ride.
02 / IN THE WORKOUT

Your trainer holds the watts.

Your smart trainer sets the resistance for every step, so the target holds whatever gear you’re in. On screen: the step, its target in watts and % of your FTP, the time left in it and what comes next.

  • Targets come from the FTP on your profile.
  • Steps without a watt target hand the resistance back to you.
  • The clock starts when you pedal and pauses when you stop.
The first interval of the coach’s workout on the Gold Coast’s Lookout climb: 283 watts against a target of 276 to 290, 6:34 left in the step, and a new sprint record by 3.8 seconds
03 / PHONE

Your phone is the bike computer. And the remote.

Scan the QR code on the trainer screen and your phone pairs in seconds, with nothing to install. Put it on your bars and run the ride from there.

The phone bike computer before the ride: the Gold Coast course, the Threshold 4 × 8 workout and its steps, and the Start ride button
Choose the course and workout, then start the ride from your bars.
The phone bike computer mid-interval: 283 watts against a 276 to 290 watt target, the workout’s steps, 6:39 left in the interval, and speed, distance, cadence, heart rate, time and ascent
Your power against the target, the step you’re in and the time left.
The phone bike computer on the Lookout climb: the climb’s profile, 1.8 km and 108 m still to go at 6 percent, below the interval’s power and target
The climb you’re on: its profile, how far and how high.
  • Mark laps, pause, resume and flip between pages.
  • Build your own data pages: power, W/kg, grade, gear, graphs and more.
  • On a free ride, shift gears or set the trainer’s watts, 5 W at a time.
  • Rate the ride and save it to Form when you finish.
04 / COURSES

Three courses, three kinds of riding.

A rolling loop of the Gold Coast, an alpine climb through eight hairpins, and the jungle and rice paddies around Ubud. Ride any workout on any of them.

The trainer lobby on the Gold Coast course: skyline, beach and the course’s 30 km and 382 m of climbing

Gold Coast

A loop from the Surfers Paradise esplanade: a Cat 3 climb to a headland lookout over the skyline, back along the Broadwater and home through the hills.

30 KM · 382 M

The trainer lobby on Alpine Pass: a church tower in an alpine village below rocky peaks, 22 km and 717 m of climbing

Alpine Pass

A conifer-lined ascent through eight hairpins to an exposed ridge, then a sweeping valley descent.

22 KM · 717 M

The trainer lobby on Ubud Rainforest: a statue at the palace roundabout, 15.6 km and 152 m of climbing

Ubud Rainforest

From the Ubud palace over the Campuhan bridge, along the Sayan ridge above the gorge and back through the rice paddies.

15.6 KM · 152 M

Your own routes

Upload a GPX route of up to 30 km and ride it from the same course list. Its climbs are found and timed for you.

Free ride

No workout, just the road. On trainers that support it, the road sets the resistance, and 24 virtual gears are on screen, on your keyboard or on a Bluetooth shifter.

05 / CLIMBS AND SPRINTS

Every climb and sprint, timed.

Climbs are categorised and counted down as you ride them: distance left, height still to gain and the gradient ahead. Sprints time themselves, and every segment keeps your best.

  • Your time against your best, live, and a ghost rider of that effort to chase.
  • Mark your own segments anywhere on a course.
  • Personal records only. No leaderboards.
Climbing the Alpine Pass with the climb panel showing a Cat 1 climb, 1.8 km and 130 metres still to go at 7.3 percent
06 / LIBRARY

104 ready-made workouts.

For days you’d rather pick than plan: recovery spins to VO₂max sets in ten categories, each drawn as its power profile and scaled to your FTP.

  • Filter by category, length or name.
  • “Fits your method” shows the workouts that suit the training philosophy on your profile.
The full-screen library of ready-made workouts: ten categories down the side, each workout drawn as its power profile, and a key to reading them in the athlete’s own watts
07 / FTP TEST

Find your FTP.

Choose a ramp test or a 20-minute test. While you warm up, the trainer explains what FTP is and how the test works. It tells you when you pass your current FTP, then works out the result from your ride.

  • Ramp: one-minute steps until you can’t hold the watts. Your FTP is 75% of your best minute.
  • 20 minutes: a flat road and virtual gears. Your FTP is 95% of your average.
  • Nothing changes until you press Save, and a tick box sends the new FTP to Intervals.icu too.
A ramp FTP test past the rider’s current FTP, with a card explaining that the step is above their profile FTP
08 / AFTER THE RIDE

Every ride lands in Form.

Press Save to Form and the ride becomes an activity in your training history: power, heart rate, cadence and speed, laps, segment times and how hard it felt. A ride from your plan is linked to its workout, and the coach sees it the next time you ask.

  • Recording on your watch instead? Finish without saving.
  • Rate the ride on the laptop or on your phone.
The Ride saved panel: Gold Coast, 31:51, 15.23 km and 234 m climbed, two sprint records, how hard the ride felt, and a link to the saved activity
09 / ALSO IN THE TRAINER

The details that matter on a long ride.

  • Ride without internetDownload the trainer and a course, ride offline, and save the ride once you’re back online.
  • Crash recoveryIf the browser closes mid-ride, the ride is waiting for you to recover when you come back.
  • Realistic speedSpeed comes from your power, your weight, your bike and the wind on the course.
  • Road or triathlon bikeRide either one, and watch from behind the rider or from the side.
  • Eat and drink remindersPrompts to fuel on long rides, on the screen and on your phone.
  • Aero position camera (beta)Your webcam compares your position with a baseline you set. The video stays on your device.
QUESTIONS

Before you ride.

Which smart trainers work with Form?

Bluetooth smart trainers that use the standard fitness-machine protocol (FTMS), which most recent trainers support. Form sets the resistance on trainers that allow it; one that only sends readings shows you the target to hold yourself. Heart-rate straps and power meters pair over Bluetooth too.

Do I need to install anything?

No. The trainer runs in Chrome or Edge on a laptop or desktop, and the phone bike computer is a web page you open by scanning the QR code on the trainer screen.

Can I ride without a workout from the coach?

Yes. Pick one of 104 ready-made workouts, take a ramp or 20-minute FTP test, or free ride on any course with virtual gears.

Where do my rides go?

Press Save to Form and the ride becomes an activity in your Form training history, with your power, heart rate, laps and segment times, where the coach can see it. If you also record on a watch, finish without saving so the ride is not counted twice.

Keep exploring

Find the next useful question.

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