Designed by the Lidl-Trek team, this pro cycling training plan can help you become an all-rounder specialist. The 6-week plan on the ROUVY app targets specific aspects of cycling fitness, progressively building towards increased power and endurance.
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Build strength and speed with LIDL-TREK'S PRO TRAINING PLAN
The Lidl-Trek team’s pro training plan on the ROUVY indoor cycling app is designed to enhance your performance by focusing on explosiveness, strength, and speed through six weeks of easy-to-follow structured workouts.
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ABOUT lidl-trek
Lidl-Trek is a men's and women's UCI WorldTeam, known for its excellence in road racing. The team boasts a roster of talented cyclists and has achieved numerous successes in prestigious competitions globally. ROUVY is Lidl-Trek’s official virtual cycling partner, providing virtual training and race reconnaissance.
WEEK #1
Your journey begins with sprint drills to boost your power to apply high watts to make it count when the tactics demand it.
WEEK #2
Let's speed it up a little! In Week 2, you’ll do four workouts designed to improve your sprinting power and technique.
WEEK #3
Get ready for some high-intensity intervals, sprint drills and workouts to improve your pedalling technique. Let’s go!
WEEK #4
This week’s 4 workouts include high-intensity intervals, power-boosting sprint drills, and more work on pedalling technique.
WEEK #5
Week 5 takes you a step closer to a “new you” with drills to improve your strength and power, useful sprint drills, and more.
WEEK #6
Almost to the finish line! Week 6 features sprints (including a 1-minute, all-out effort), strength drills, and a final assessment.
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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 prioritize it.
BENEFITS OF STRUCTURED TRAINING PLANS ON ROUVY:
Train like the pros to build your strength, power and endurance
Train at your own pace any time, no matter the weather
You can boost your FTP, VO2 Max, climbing power & more
Designed by pros, each ROUVY training plan is easy to follow
Improved strength & endurance makes for more enjoyable outdoor rides
Each workout on ROUVY can be ridden on real routes around the world
TRY NEXT PLAN
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Build your FTP
Want to take your performance to the next level? This plan will help you improve your FTP. Jakub Kadlec from the ROUVY Specialized Cycling Team designed it for you.
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Increase your FTP with Lidl-Trek
Improve your FTP with the guidance of the Lidl-Trek Cycling Team professionals. Follow this four-week plan to boost your performance. Give it a go, and get a virtual Trek Émonda for completing the plan!
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PUSH HARDER
Get ready for a wild ride and push as hard as you can.
CHOOSING A WORKOUT ON THE ROUVY APP
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
Monthly
USD 19.99per month
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 | — |
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
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How to Create a Workout
Workouts are one of the most efficient ways of getting fit on ROUVY. This guide explains the basics of indoor cycling workouts and shows you how to create your own custom workout using the ROUVY Workout Creator tool.
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Training for improving the magic VO2 max number
Everyone's buzzed about that magic number: VO2 max. Athletes globally flaunt and compare this metric. VO2 max reigns supreme in the endurance sports realm. But what's the 'perfect' VO2 max value for endurance pursuits? And, of course, how can you boost your VO2 max? Dive into today's article, and I'll shed some light on these questions.
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Cycling Power-to-Weight Ratio: What's a Good W/kg and How to Improve It
By understanding and optimizing your power-to-weight ratio, you can enhance your cycling performance, tackle challenging terrains with confidence, and achieve your personal best on the bike. Whether you're a competitive racer or a dedicated enthusiast, focusing on this key metric will unlock new levels of efficiency and speed.
HOW TO START RIDING ON ROUVY
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1
Create a ROUVY account
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
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2
Connect your trainer
It’s easy to connect your indoor smart bike, direct-drive or classic trainer.
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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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