ROUVY’s Level Up training plan is a structured six-week program designed by pros to improve your base fitness and push your limits. Each week, you’ll engage in diverse cycling workouts to progressively build your strength, speed, and endurance.
A Fast track to better cycling: ROUVY’S Level Up training plan
Elevate your fitness and performance with the 6-week Level Up training plan on the ROUVY indoor cycling app. With a mix of sprint workouts, cadence drills, and fat-burning sessions, it’s perfect if you’re new to the sport of cycling. Let’s go!
WEEK #1
Let’s start with an easy ride, followed by a test of your Functional Threshold Power (FTP), and some basic endurance work.
lehké
00:45:00
315
27
0.6
středně náročné
01:00:00
420
66
0.81
Vytrvalost
lehké
01:00:00
420
46
0.68
WEEK #2
First up, a low cadence drill to improve your pedalling coordination. Then some intense intervals and, finally, some fat burning.
Síla
lehké
00:44:00
308
34
0.68
Threshold
lehké
00:43:00
301
37
0.72
Vytrvalost
lehké
00:50:00
350
40
0.7
WEEK #3
Get ready to push hard! First, some short sprints and extended intervals. Then we’ll simulate riding into a driving wind.
Sprint
lehké
00:40:00
280
29
0.67
Sweet spot/tempo
lehké
00:40:00
280
37
0.75
Threshold
středně náročné
00:55:00
385
60
0.81
WEEK #4
Let’s do some cadence drills to make your muscles more efficient, followed by a ramp challenge and shorter “bridge sprints”.
Kadence
lehké
00:40:00
280
31
0.68
těžké
00:35:00
245
124
1.46
Sprint
lehké
00:45:00
315
39
0.72
WEEK #5
Week 5 kicks off with a high-intensity calorie-burning session followed by a high cadence drill and then your longest ride so far!
VO2 Max
lehké
00:35:00
245
29
0.7
Kadence
lehké
00:30:00
210
19
0.61
Vytrvalost
středně náročné
01:20:00
560
59
0.66
WEEK #6
The glorious finish line is in sight! One last chance to push your limits! Go all out from start to finish in all three sessions.
Sprint
lehké
00:37:20
261
51
0.9
Vytrvalost
lehké
01:00:00
420
48
0.7
AFTER THE TRAINING PLAN: WHAT’S NEXT?
After completing this training plan, it's crucial to give your body the rest it needs. Enjoy a week of easy riding – either outdoors or on the ROUVY indoor cycling app – in zones 1 and 2, maintaining a steady cadence of 90 RPM. Remember, rest is just as important as training. Ignoring rest and recovery can lead to overtraining, so prioritize it.
BENEFITS OF STRUCTURED TRAINING PLANS ON ROUVY:
Beginner cycling training plans bring you up to speed at your own pace
Train indoors any time, no matter the weather or time restrictions
Training on ROUVY can help you meet your fitness and weight-loss goals
As you progress, move up to more advanced training plans on ROUVY
Since ROUVY's training plans are designed by pros, there's no guess work
Each workout on ROUVY can be ridden on real routes around the world
TRY NEXT PLAN!
Sprinter's plan
Kickstart your sprinting skills with this plan, which focuses on improving your speedwork and explosiveness. Michael Kolař, a former pro, wrote it especially for you.
Work on VO2 Max
This training plan was developed by the ROUVY Specialized Cycling Team coach. It will help you improve your VO2 Max.
Lidl Trek's Plan
Become an all-rounder specialist with Lidl-Trek's effective training plans to better your performance by improving explosiveness, strength and speed.
CHOOSING A WORKOUT ON THE ROUVY APP
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
Měsíčně
USD 14.99měsíčně
FLEXIBLE PLANS, AND A 7-DAY FREE TRIAL
All ROUVY subscription plans begin with a free 7-day trial. Get started today!
BENEFITS OF SUBSCRIBING TO ROUVY
All subscriptions to the ROUVY indoor cycling app begin with a free 7-day trial. After your free trial, you can continue to enjoy full access to all of ROUVY’s Training Plans and other features, or keep going with a limited, free version.
| YOU’LL GET | Subscription | Free |
|---|---|---|
| Unlimited riding | 20 km / month | |
| Workouts and Training Plans | ||
| Challenges | ||
| Events | — | |
| The possibility to pause your subscription | — | |
| Loyalty discounts and perks | — |
| Subscription | |
|---|---|
| Unlimited riding | |
| Workouts and Training Plans | |
| Challenges | |
| Events | |
| The possibility to pause your subscription | |
| Loyalty discounts and perks | |
| Free | |
|---|---|
| Unlimited riding | 20 km / month |
| Workouts and Training Plans | |
| Challenges | |
| Events | — |
| The possibility to pause your subscription | — |
| Loyalty discounts and perks | — |
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
WHY GET STARTED WITH INDOOR CYCLING ON ROUVY
Indoor cycling on the ROUVY app is more than just a fantastic way to stay fit all year! Let’s look at some of the reasons you should consider getting started.
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HOW TO START RIDING on rouvy
1
Create a ROUVY account
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
2
Connect your trainer
It’s easy to connect your indoor smart bike, direct-drive or classic trainer.
3
Begin riding
Start riding real routes around the world today!
1
Create a ROUVY account
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
2
Connect your trainer
It’s easy to connect your indoor smart bike, direct-drive or classic trainer.
3
Begin riding
Start riding real routes around the world today!
FAQ
START ON ROUVY AND ENJOY A FREE, 7-day TRIAL
To get fit while riding more than 1,500 realistic routes from around the world, just provide your email below and set up your account. It’s easy to connect your trainer and begin enjoying the real routes of ROUVY!
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