Who Is The Masters Cycling Plan On ROUVY Designed For?

Coach Stephan Nuesser designed this training plan for cyclists in the masters age group (50+) who would like to improve their performance and overall fitness.

Who Is The Goal Of The Masters Training Plan?

This progressive program enhances strength, muscle tone, and VO2 Max while adapting to the specific needs of master athletes (over 50). With sessions lasting 35-60 minutes, it improves endurance, oxygen intake, and muscle density while helping to reduce body fat.

How Long Is The Masters Training Plan?

This cycling training plan on the ROUVY app is carried out over six weeks, with multiple 35- to 60-minute sessions each week.

What Kind Of Workouts Are In The Masters Plan?

The plan includes a mix of high-intensity intervals to activate your neuromuscular system; moderate VO2 Max intervals; cadence work designed to improve your strength and oxygen uptake; and longer strength intervals. The overall goal is to enhance your base endurance, cycling-specific strength, and maximum oxygen uptake, helping you achieve your personal best functional threshold power. The plan includes warm-up and rest periods that were carefully coordinated to maximize effectiveness.

Who Is Stephan Nuesser?

Since 2008, Stephan Nuesser has led SNDC, a sports science and diagnostics center in western Germany, helping athletes achieve peak performance, especially in cycling, motocross, and triathlon. He specializes in performance diagnostics and metabolic profiling to optimize health and performance through personalized training and nutrition. Indoor cycling on ROUVY plays a key role in his training programs.

What Subscription Plans Does ROUVY Offer?

ROUVY offers six subscription plans: monthly and annual options for solo users (SINGLE), you and a friend (DUO), or a group of up to five members (GROUP). After creating an account, you can invite friends or family to join your plan, allowing everyone to save by sharing a single subscription.

Does ROUVY Offer Training Plans For Subscribers?

Yes! There’s a wide range of training plans for ROUVY. The plans cater to various cycling goals and fitness levels, including options for improving endurance, strength, speed, and specific skills like climbing or time trials. The plans are designed by professional coaches and cyclists, offering structured workouts to help you achieve your cycling ambitions, whether you're a beginner or an experienced rider.

Can I Ride ROUVY For Free?

Yes. When you register for the first time, you'll get a free 7-day trial to help you explore all of ROUVY's great features. After the trial ends, you can either continue with your paid subscription to enjoy full access to ROUVY, or cancel your subscription, which will still let you ride on ROUVY for free, but with limited access and riding time. All registered ROUVY users with cancelled accounts can use the limited free account.

What Subscription Plans Does ROUVY Offer?

ROUVY offers six subscription plans: monthly and annual options for solo users (SINGLE), you and a friend (DUO), or a group of up to five members (GROUP). After creating an account, you can invite friends or family to join your plan, allowing everyone to save by sharing a single subscription.

Can I Ride ROUVY For Free?

Yes. When you register for the first time, you'll get a free 7-day trial to help you explore all of ROUVY's great features. After the trial ends, you can either continue with your paid subscription to enjoy full access to ROUVY, or cancel your subscription, which will still let you ride on ROUVY for free, but with limited access and riding time. All registered ROUVY users with cancelled accounts can use the limited free account.

2/28/2025 – Mark Nessmith

MASTERS CYCLING TRAINING PLAN BY COACH STEPHAN NUESSER: BUILD ENDURANCE & STRENGTH

Designed by cycling coach Stephan Nuesser, the Masters Training Plan on ROUVY is tailored for older cyclists who want to maintain and even improve performance. It focuses on strength, endurance, and VO2 Max – the key areas that tend to decline with age. The best part? The workouts fit into a busy schedule while still delivering real results.

For passionate cyclists, riding is a lifelong passion. But as we hit our 50s, we all start to notice a few changes – longer recovery times, a little less power on climbs, and endurance that doesn’t come as easily as it used to.

But here’s the good news: With the right training, you can keep riding strong, fast, and feeling great on the bike.

That’s exactly what the six-week Master's Training Plan is here to help with. Coach Stephan Nuesser sat down with ROUVY to discuss the plan he designed for the indoor cycling app.

_BW69503 - Kopie.jpg

What’s inside the Masters Plan by Stephan Nuesser?

The Masters Training Plan offers a structured approach to enhancing your cycling performance, focusing on key areas affected by aging. It features:

Comprehensive Training: The plan includes 12 workouts, each lasting between 35 to 60 minutes, making it manageable for amateur cyclists with busy schedules.
Progressive Intensity: Workouts are designed with gradual intensity progression, focusing on VO2 Max development and muscle efficiency to help you build strength and endurance over time.
A Balanced Approach: Emphasis is placed on proper warm-up and recovery periods to maximize effectiveness and reduce the risk of injury.
Targeted Outcomes: The plan aims to enhance your base endurance, cycling-specific strength, and maximum oxygen uptake, helping you achieve your personal best functional threshold power.

app plan screenshot.png

Whether you're looking to stay competitive, build strength, or simply keep up on group rides, this plan is tailored to meet the needs of master cyclists seeking effective and time-efficient training solutions.

Q&A with Coach Stephan Nuesser

To help you better understand the Masters Training Plan, we spoke with Coach Stephan Nuesser to answer some of the most common questions cyclists have before starting.

ROUVY: Why do cyclists over 50 need a different training plan compared to younger riders?

Stephan Nuesser: As you reach 50 and beyond, you'll experience specific physiological changes. Strength and maximum oxygen uptake gradually decrease – normal processes of aging that can't be stopped, but can be slowed down. Slowing this decline is crucial for improving overall performance.

ROUVY: How does this plan address the specific challenges of aging cyclists?

Stephan Nuesser: This plan focuses on strength development and VO2 Max with tailored intensities based on your individual FTP value. It recognizes that older cyclists may need more warm-up time and recovery phases to optimize workouts.

ROUVY: For cyclists who don’t have much time to train, can 1-2 hours per week really make a difference?

Stephan Nuesser: Absolutely. Consistent training, even for just one or two hours per week, yields positive effects over time.

stephan on bike .jpg

ROUVY: How difficult are the workouts? Will a cyclist who hasn’t trained seriously in years be able to complete them?

Stephan Nuesser: Designed for medium-level cyclists, these workouts are suitable for those who can't dedicate more than six hours per week to training.

ROUVY: What’s the right way to approach the high-intensity workouts? Do riders need to use a power meter?

Stephan Nuesser: You'll need a reliable smart trainer with power measurements for these workouts, ideally in Erg mode. Consider using a heart-rate monitor to gauge your cardio response.

ROUVY: Will this plan help with endurance rides and long-distance cycling?

Stephan Nuesser: Yes. Improving strength and VO2 Max definitely enhances endurance performance. I recommend incorporating one or two longer, easier sessions weekly for endurance.

YOU CAN STAY FIT WITH WORKOUTS ON REAL ROUTES

Keep your legs “road ready” all year long! Whether you’re a competitive rider or just want to have some fun and stay in shape, ROUVY has workouts and easy-to-follow training plans to fit the bill.

TRY ROUVY FOR FREE

ROUVY: What kind of improvements can be expected after six weeks?

Stephan Nuesser: After this training, riders will likely notice reduced muscular strain at higher intensities, easier high-intensity bouts, and possibly a lower heart rate at the same intensity. Results vary, but these are common improvements.

ROUVY: What should someone do if they miss a session or a week of training?

Stephan Nuesser: Simply continue with the structure and workouts of the training plan without skipping any sessions.

ROUVY: Is it okay to repeat this plan after six weeks?

Stephan Nuesser: Yes, but it's advisable to perform a new FTP test beforehand to adjust intensities and ensure optimal workload for continued progress.

ROUVY: Should riders complement these workouts with strength training or mobility exercises?

Stephan Nuesser: Yes, focusing on overall strength and core stability is crucial as we age. Incorporate one or two sessions weekly dedicated to strength, core stability, and mobility.

ROUVY: What should riders eat and do for recovery to get the best results?

Stephan Nuesser: It’s important to ensure sufficient protein intake – around 1.5 grams per kilogramme of body weight – to maintain muscle mass. Avoid processed foods, and stay hydrated throughout the day and during training.

ROUVY: How can riders track their progress to know if they’re improving?

Stephan Nuesser: Regular FTP tests every 6-8 weeks are recommended. Look for increases in FTP and improvements in average power output versus heart rate during individual intervals. Pay attention to how you feel during and after rides as well.

Final Thoughts: Why this plan works for masters cyclists

Cycling after 50 doesn’t mean slowing down – it means training smarter! The Masters Training Plan is designed to help you maintain and even improve your cycling performance with structured, time-efficient workouts. The plan works because it’s:

Optimized for aging athletes – It addresses muscle loss, endurance decline, and longer recovery needs.
Effective yet time-efficient – Just 1-2 hours per week can make a big difference.
Scientifically backed – This plan uses proven training principles to enhance fitness without overtraining.
Designed by an expert coach – ROUVY riders can benefit from the experience of Stephan Nuesser, who understands the needs of master cyclists.

CHOOSING A WORKOUT ON THE ROUVY APP

You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.

FAQ

Mark Nessmith

Mark Nessmith is a native of south Florida who’s spent most of the past three decades living in Europe. During his career in writing and editing, his beats have included golf, baseball, football and basketball. On two wheels, his preferred terrain is the seemingly endless network of cycling trails throughout the forests of the Czech Republic. Mark and his wife have three brilliant kids and one rather odd terrier named Stella.