Andy Schleck’s Get Fitter Plan
Start your journey to become a better cyclist.
Stay motivated and get fitter to meet any challenge.
Feel like a champion
ROUVY is your ticket to conquering your personal best, as road bike legend Andy Schleck does!
Join the Workouts challenge
Finish 6 workouts in this challenge. By completing them, and you'll be hitting ideal fitness levels for the stages of La Vuelta Virtual.
21.8.-30.9.
WEEK 1: your journey begins now
Week 1 #1 - Threshold Workout
Today we're going to push your FTP a little further. This workout is one of the effective ways to increase FTP. We recommend including it once a week.
Recommended timing: TUESDAY
Week 1 #2 - Aerobic Endurance workout
What is aerobic endurance workout? It is a workout in low intensity (Z1, Z2). What are the benefits of this exercise? Your body becomes more efficient at moving oxygen into the blood where it can be used by the muscles, you’ll feel more energetic, as this efficiency means you use less energy.
Recommended timing: FRIDAY
WEEK 2: let's speed it up a little
Week 2 #1 - Pyramid Workout
A pyramid workout is one of the interesting trainings. During it, you will work in 1, 2, 3 and 4 zones. Keep the same cadence, this way you will learn to overcome different slopes of the hills at the same cadence.
Recommended timing: TUESDAY
Week 2 #2 -Activation Workout (5x12")
Ready to speed up? We bet you are!
This workout will focus on activating fast-twitch muscle fibres before flat sprinter etape.
Recommended timing: THURSDAY
WEEK 3: keep on rolling!
Week 3 #1 - HIIT Workout (4x1', 3x2')
Let's start the third week with some seriousHIIT Workout!
Another HIIT workout that focuses on skills specific to an XCO race. In this workout, we will develop the respiratory system and tolerance to higher lactate levels. Breathe regularly and deeply. Maintain a usual cadence between 80 and 100 rpm.
Recommended timing: MONDAY
Week 3 #2: Sprint Workout
You have been working hard in the past 3 weeks - carry on riding; you are now improving your fitness!
Today you have a short sprint workout. This workout consists of short sprints that will improve your finishing speed.
Recommended timing: WEDNESDAY
WEEK 4: You're halfway there
Week 4 #1: Sprint Workout + Uphill final
Let's start the fourth week on a Sprint + Uphill workout!
Today you can test how fast your legs are. The first sprint workout will focus on activating fast-twitch muscle fibres. That will help you improve your sprinting or starting skills.
Recommended timing: MONDAY
Week 4 #2: Criss Cross Workout
Criss-Cross intervals mimic the power demands of road and mountain bike races. These intervals have some benefits as a specificity of real-world conditions and help the time pass quicker during indoor training sessions.
Recommended timing: FRIDAY
WEEK 5: THE NEW YOU IN THE MAKING
Week 5 #1: Tempo Workout
Tempo intervals are the order of the day today. What are they good for? Pace is an extremely useful zone for training if you often ride in a pack or do extremely long races. The ability to ride at pace is good for riding with large groups.
Recommended timing: TUESDAY
Week 5 #2: Criss Cross Workout
Criss-Cross intervals mimic the power demands of road and mountain bike races. These intervals have some benefits as a specificity of real-world conditions and help the time pass quicker during indoor training sessions.
Recommended timing: FIDAY
WEEK 6: THIS IS THE FINAL WEEK
Week 6 #1: Threshold Workout
Today we're going to push your FTP a little further. This workout is one of the effective ways to increase FTP. We recommend including it once a week.
Recommended timing: TUESDAY
Week 6 #2: Criterium Workout
Today you are waiting for a road criterium. Sprinting around every corner and scoring laps that's what it's all about. Why this workout this week? Because the criterium during the week is one of the ways to adjust the form for the weekend race.
Recommended timing: FRIDAY
Step 1: Create account
Create an account in seconds, enjoy a full-access, free 14-day trial and hop onto the saddle!
Step 2: Connect trainer
Connect your compatible indoor smart bike, direct-drive or classic trainer in a few easy steps.
Step 3: Start riding
That's it! Your 14-day trial starts on your first ride. Enjoy live races, rides and over 10,000 real-world routes!