In this beginner cycling training plan on ROUVY, you’ll learn the basics of becoming a better cyclist. Start Easy is an entry-level plan that guides you through easy-to-follow sessions that include short sprints, high intensity rides or cadence drills.
INDOOR CYCLING TRAINING PLAN: FOR BEGINNERS
The Start Easy Training Plan on the ROUVY indoor cycling app’s is the perfect way for beginner cyclists to get going. You can start simply by following this tailored plan to improve your fitness and performance slowly, step by step.
WEEK #1
Get started with an easy ride to help your body adapt to being on a bike again. Then it's time for a quick test of your FTP.
00:35:00
245
19
0.57
01:00:00
420
66
0.81
WEEK #2
Week 2 starts with some short sprints, followed by a workout for structured intervals. Finish up with an easy group ride.
Sprinten
easy
00:40:00
280
30
0.67
Schwelle
easy
00:30:00
210
26
0.72
WEEK #3
Let’s do some fat-burning intervals to boost endurance and pace, followed by an easy group ride to prep for the final week.
00:35:00
245
28
0.7
Sweet Spot/Tempo
easy
00:35:00
245
32
0.74
WEEK #4
Last up: Cadence drills for efficiency, and then intense sprints to really build your fitness. Finish with a final group ride.
Trittfrequenz
easy
00:35:00
245
22
0.62
VO2 Max
easy
00:35:00
245
30
0.71
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:
Training Plans for beginners bring you up to speed at your own pace
Train at your own pace any time, no matter the weather or time restrictions.
Training on ROUVY can help you meet you 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
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 | — |
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!
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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If you’re struggling to lose weight, cycling offers a fun, low-impact way to burn calories and speed up your metabolism. No matter your current level of fitness, by combining both outdoor and indoor riding, you can stay on track and hit your weight-loss goals sooner. And as a bonus, you’ll have a great time!
5 ESSENTIAL hacks for your new indoor cycling trainer
What a great feeling, right? You've just opened a big box and found a brand-new turbo trainer in there. You want to try it right away and immediately connect it to your bike, but hold on. First things first. Here's our quick checklist for setting it up correctly!
THE BEGINNER'S GUIDE TO INDOOR CYCLING
There are lots of blogs out there with lots of good (but similar) advice on how and why to get started with indoor cycling. We even have one ourselves on why you should start. But this blog aims to take things up a notch with practical advice for beginners on how to kick on and really benefit from indoor cycling once they have started.
Faq
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