CLIMB HILLS FASTER WITH THE ‘PUNCHEUR'S’ TRAINING PLAN ON ROUVY

The 4-week Puncheur's Plan on the ROUVY indoor cycling app is an easy-to-follow, 4-week training plan designed to give you the explosive strength, agility and endurance you need to climb hills faster. Are you ready to become a better cyclist?

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BECOME A BETTER ROAD RACER WITH ROUVY’S PUNCHEUR'S PLAN

ROUVY designed the Puncheur's Plan to help you improve on short, steep climbs by building your anaerobic capacity to enable you to fight fatigue on undulating terrain. After just four weeks of workouts, you can become a stronger puncheur!

SEE THE PLAN

WEEK #1

In Week 1, we’ll start building your ability to handle frequently changing or repeatedly escalating tempos at high intensities.

WEEK # 2

Week 2 is a lot like Week 1, but a bit more intense. It’s part of the plan to make you a stronger, more explosive cyclist.

WEEK #3

Now let’s turn up the heat with extra sprints, a VO2 Max test, and a workout to get your legs spinning from heavy intervals.

WEEK #4

To round out this cycling training plan, let’s do some anaerobic threshold and tempo workouts. Keep going, puncheur!

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!

ROUVY Specialized MTB

Welcome to the plan of the coach of the Rouvy Specialized Cycling Team. This plan is designed for MTB riders who are not afraid to train hard. Jakub Kadlec, has created this training plan for you.

Detail

Improve your Endurance with Liv

Endurance is essential, build it with us. This training plan, developed by Stephan Neusser in collaboration with Liv Cycling, will help you achieve your goals.

Detail

Climber's plan

Improve your climbing by building strength through torque on the pedals to help you keep a constant tempo on long and steep climbs.

Detail

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 14.99per month

FLEXIBLE PLANS, AND
A 7-DAY FREE TRIAL

All ROUVY subscription plans begin with a free 7-day trial. Get started today!

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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
Unlimited riding
Workouts and Training Plans
Challenges
Events
The possibility to pause your subscription
Loyalty discounts and perks
Free
Unlimited riding20 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

Understanding FTP and the Anaerobic Threshold

Every moderately advanced cyclist has probably encountered the terms FTP or anaerobic threshold (AT). If they haven't already, they are likely to receive a question from another cyclist in the near future: "What's your FTP?" or read about their favourite athlete undergoing threshold or FTP training. These two parameters appear frequently in the vocabulary of endurance athletes, yet they are often insufficiently understood. If you ask your cycling buddy why they apply intervals at the FTP or AT level, they might not be able to answer. In this article, I will try to explain these two concepts in understandable terms and from a sports science perspective.

Read article

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.

Read article

Improve your cycling performance with these 10 strength exercises

Have you ever wondered how come 100-meter sprinters are so jacked? It's hard to believe anyone can build so much muscle by sprinting for 10 seconds, right? Well, here’s a little secret. Most of that muscle and strength are a result of rigorous sessions at the gym. The same goes for skiers, tennis players, and all other top athletes.

Read article

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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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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