Andy Schleck's Get Fitter training plan includes carefully timed sessions to ensure balanced development and recovery. This 6-week plan offers a comprehensive approach to becoming a better cyclist under the guidance of a Tour de France champion.
ANDY SCHLECK’S GET FITTER training plan FOR BEGINNER CYCLISTS
Andy Schleck’s Get Fitter Plan on the ROUVY indoor cycling app is the perfect way for beginner cyclists to improve their fitness and performance, step by step.
ABOUT ANDY SCHLECK
Belgian cyclist Andy Schleck – who won the Tour de France in 2010, and was runner-up in 2009 and 2011 – was known throughout his years as a pro for his climbing prowess and strategic acumen. Following retirement in 2014 due to injury, he transitioned into a career as a cycling commentator.
WEEK #1
You’ll start Week 1 with a “threshold workout” to begin increasing your FTP, followed by some low-intensity endurance work.
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WEEK #2
Learn to overcome different slopes at the same cadence, and then focus on activating fast-twitch muscle fibres.
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WEEK #3
Let’s “HIIT it” with some high-intensity interval training, followed by a few short sprints to improve your finishing speed.
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WEEK #4
Let’s do a workout to boost your sprinting/starting skills, then some intervals that mimic the demands of road bike races.
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00:59:00
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WEEK #5
Week 5 – also known as the “New-You-In-The-Making Week” – consists of tempo intervals and criss-cross intervals. Let’s do it!
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WEEK #6
And finally, as we near the finish line, a threshold workout to push your FTP, and fast-paced criterium workout.
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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 prioritise 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
CHOOSING A WORKOUT ON THE ROUVY APP
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
Monatlich
USD 14.99pro Monat
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.
| 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 | — |
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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!
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