get STRONGER AFTER 50 with the MASTERS TRAINING PLAN II

With 20 time-efficient sessions, the Masters Plan II on ROUVY enhances cycling-specific strength, base endurance and oxygen uptake. This online training plan was designed to support lasting performance for older riders.

You’ll begin with a mix of low- to mid-intensity efforts, focusing on building your aerobic base fitness. Some medium-intensity intervals within Zone 2 are included to activate your neuromuscular system and provide an additional training stimulus.

Week 2 begins with moderate VO2 Max intervals. The classic 20 sec./40 sec. (on/off) session helps you get accustomed to higher effort levels, followed by a mix of Zone 2 intensities to strengthen your aerobic base and fat-burning metabolism.

In Week 3, you’ll continue with a combination of VO2 Max efforts and longer base-training workouts. Training volume increases slightly this week, with three sessions designed to boost your overall fitness in preparation for more intense workouts to come.

After establishing your base, we introduce strength training into the plan. For master cyclists, maintaining strength is fundamental to both performance and long-term health. Get ready for workouts featuring intervals with increasing intensity.

After the first four weeks, it’s time for recovery. Your body needs this phase to adapt and translate training stress into performance gains. Longer Zone 2 workouts with gentle variations in power and cadence will improve your aerobic capacity.

Your skills continue to develop. Here, we extend the duration of workouts, balancing strength and threshold sessions to improve your threshold power. Training in specific power zones will enhance your durability and endurance.

This week combines strength and threshold workouts, with increasing intensities and durations. These three workouts are more demanding, and are designed to deliver the final boost that will elevate your overall performance.

The final week provides the finishing touch – bringing out the best version of you. These two workouts feature demanding VO2 Max efforts and varying threshold intervals to finalize your preparation for the upcoming outdoor cycling season.