Training tips

Your first IRONMAN may feel daunting, but with the right plan it’s within reach. This guide breaks down training, nutrition, gear, and race-day strategy to help you prepare with confidence.

The Ramp Test Lite on ROUVY is a quick and approachable way to measure your FTP. Learn how it works, how to prepare, and why it’s the key to smarter training.

Discover how ROUVY indoor cycling workouts use ERG mode, FTP, and cadence targets to improve your training. A simple beginner’s guide to structured workouts.

Strength training is more than just lifting weights – it’s a vital tool for cyclists who want to ride faster, stronger and injury free. This guide covers strength training benchmarks, the best exercises, and how off-bike training for cyclists translates into endurance, sprint power and overall cycling performance goals.

Understanding the primary muscles used in cycling is key to increasing power and endurance, and preventing injury. This article explains the main cycling muscle groups, how they work together through each pedal stroke and how to strengthen them with off-bike training. We also discuss how indoor training on the ROUVY app improves cycling biomechanics and results in smarter rides.

Struggling with back pain during or after your rides? Whether you’re tackling long outdoor routes or hours on the smart trainer, discomfort often comes down to posture, weak core muscles or poor setup. This guide will show you how to reduce back pain from cycling by improving bike fit and ergonomics, adding smart stretches and building strength for pain-free performance.

Fartlek intervals bring variety, unpredictability and race-day realism to your rides. But what is Fartlek, and how does it fit into cycling and triathlon plans? This guide breaks down Fartlek training, showing how to use it in Fartlek cycling training sessions, indoors or outdoors, and why smartly applied Fartlek training can sharpen pacing, recovery, and resilience for every level of athlete.

Ironman triathlete and former pro road racer Adam Hansen says increasing your cadence through spinning in cycling is one of the simplest yet most effective ways to boost performance. By focusing on cycling training efficiency rather than brute force, his approach uses targeted spinning workouts for cyclists and practical cycling cadence drills – indoors and out – to help riders save energy, ride smarter and build lasting endurance.

Unlock your top-end speed with structured cycling sprint workouts designed to build explosive power, refine technique and improve repeatability. This guide covers everything from warm-ups and sprint drills to progression models and strength work. Whether you’re racing crits, road events or training indoors on ROUVY, discover how sprint-cycling training plans can give you the winning edge.