Training Plan
Push Harder
Learn to train like a pro and give it all you have. Are you ready?
Pace yourself for the next six weeks. It's going to be a challenge.
WEEK 1 - time to ace the basics
Session #1 - Easy Start-up
Welcome to your PUSH HARDER training program! Let's start with an easy ride and, at the same time, work on your fundamentals - endurance.
Improve your fat-burning by riding at an endurance pace - ride longer with less effort! Get started right now.
Recommended timing: TUESDAY
Session #2 - Review Your FTP
With this session, you will review your current FTP. Give it all you have and check your progress.
All ROUVY Workouts are based on your FTP, and your program will be more personalized.
Recommended timing: THURSDAY
Session #3 - Fun With Fundamentals
Let's finish the first week by working on your fundaments again. The ride should feel easy, so enjoy and have FUN by discovering a new route on ROUVY.
Recommended timing: SATURDAY
WEEK 2 - let's speed things up
Session #1 - Beat Your Max Power
Today you will beat your power record! With these short sprints, you will feel like a pro sprinter winning a stage at La Vuelta.
Recommended timing: TUESDAY
Session #2 - Ramp Up Intensity
Time for the first structured interval session of the PUSH HARDER program.
This workout will prepare your body for the upcoming high-intensity intervals. Make sure you are ready.
Recommended timing: THURSDAY
Session #3 - The High-cadence Hunter
Let's finish the second week on a high - here come high cadence intervals!
Pushing hard at a high cadence will make your riding more efficient. In this session, you will do four ramps at a high cadence.
Hold each cadence drill for one minute and go to the next ramping block. Start at 105 RPM, ramp up over 110, and 115 to 120 RPM.
Recommended timing: SATURDAY
WEEK 3 - this is where you push hard
Session #1 - Learn To Ride With Less Oxygen
Here we go with a pro-rider session.
By doing this session, you will improve your riding time at high intensity, and you will improve your VO2 max capacity.
Recommended timing: TUESDAY
Session #2 - Maximise Your Fat Burning
Time for some serious FAT BURNING!
Your fat burning will be at the maximum in this session. Burning fat is good for getting you in shape and improving your endurance.
Recommended timing: THURSDAY
Session #3 - Forty On, Twenty Off
You're almost halfway through the PUSH HARDER program.
Another great session that is famous in the pro peloton to improve your VO2 max.
Recommended timing: SATURDAY
WEEK 4 - show us what you're made of
Session #1 - On And Off
Great things never come easy. To truly improve, you must focus on it and push harder.
We keep our focus on VO2 max efforts and make it just that little bit harder to challenge your body in every session.
Recommended timing: TUESDAY
Session #2 - Never Give Up
These demanding sprints will prepare you for any attack in a race or on a ride with your friends. Go all in on every single sprint, and don't save any energy. For those who never retreat achieve glory!
Recommended timing: THURSDAY
Session #3 - Train Slow, Race Fast
Work on your endurance with this long training session. Ride at a low intensity while enjoying the beautiful scenery on the route.
Recommended timing: SATURDAY
WEEK 5 - the new you in the making
Session #1 - King or Queen Of Strava
Start the fifth week of the PUSH HARDER program and become the King or Queen of your favorite Strava Segments.
Your Segment ride will show two avatars - your best result on the segment (the “PR”).
Recommended timing: TUESDAY
Session #2 - Escape velocity
Enable your body to ride fast in more extended endurance events by riding easy on this endurance ride. You will practice breaking away and maintaining your gap.
Don't forget to check out the beautiful scenery on this route!
Recommended timing: SATURDAY
Session #3 - 100 Minute Ride
Time for your longest ride so far.
Stick to the prescribed endurance zone and drink plenty of water during your ride to stay hydrated!
Take a deep breath and get going.
Recommended timing: SATURDAY
WEEK 6 - the glorious finish line
Session #1 - Iron Forge
Let's start the final week with another hard session.
Get fully out of your comfort zone and push yourself. If you successfully completed this training you are ready for any challenge!
Recommended timing: TUESDAY
Session #2 - Pre-racer
You have done all the hard work in the PUSH HARDER program. You are almost ready.
This session will prepare your body for the ROUVY race / race simulation.
Recommended timing: THURSDAY
Session #3 - Simulate Your Rouvy Race
Congratulations, you completed the PUSH HARDER program!
You trained hard and let's finish the program with a race. You can do this race simulation or find a different one on ROUVY that suits you better.
Recommended timing: SATURDAY
Celebrate with Easy Group Ride
You decide if you want to join an easy pace group ride to celebrate the completion of Level Up training plan. The whole ROUVY team is so proud of you.
Training Plan in PDF
Get the full and printable Training Plan in PDF format directly to email.
You are permitting us to email you about Workouts by giving us your email address.
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!