Cycling Workouts

Indoor cycling workouts give every session a purpose, even when you only have half an hour. A well-chosen workout can build endurance, improve your FTP, prepare your legs for long climbs or sharpen the short bursts needed to close a gap. ROUVY pairs structured power targets with real-world route video, so you can complete the work while watching an actual road unfold ahead of you. These eight workouts cover a useful range of durations and training goals, helping you choose a session that fits both your available time and what you want to improve.

Workouts are one of the most efficient ways of getting fit on ROUVY. This guide explains the basics of indoor cycling workouts and shows you how to create your own custom workout using the ROUVY Workout Creator tool.

The guilt and FOMO used to hit me like a brick every time I would turn down an outdoor ride in favour of my smart trainer. But sometimes, climbing aboard my trainer makes a lot more sense than meandering the rolling hills in my rural hometown.

Interval training for cyclists is a structured way of alternating harder efforts with easier recovery periods to improve specific areas of fitness, such as endurance, threshold power, VO2 max, sprinting and race repeatability. Put simply, intervals give each workout a clear job.

Physical training is a fundamental part of any athlete, and in the case of cycling, it is essential to improve performance and achieve desired goals. In this article, we will explore the importance of maintaining a balance between aerobic and anaerobic training, and how this can benefit your overall cycling performance.

Discover how ROUVY indoor cycling workouts use ERG mode, FTP, and cadence targets to improve your training. A simple beginner’s guide to structured workouts.

Ironman triathlete and former pro road racer Adam Hansen says increasing your cadence through spinning in cycling is one of the simplest yet most effective ways to boost performance. By focusing on cycling training efficiency rather than brute force, his approach uses targeted spinning workouts for cyclists and practical cycling cadence drills – indoors and out – to help riders save energy, ride smarter and build lasting endurance.

Even just one hour on an indoor trainer can deliver big results - whether you're aiming to boost FTP, sharpen endurance, or simply crush a solid session before breakfast. With ROUVY's structured, high-impact workouts, you can transform 60 minutes into a powerful, goal-driven training experience.

Whether you’re new to cycling in general, and indoor cycling specifically, or are an experienced rider, ROUVY has a workout for you. Here are some of our most popular workouts to help build endurance, strength, or just overall fitness.