TURBO-CHARGE YOUR CYCLING WITH indoor WORKOUTS ON ROUVy

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.

Long slow distance training builds the aerobic engine behind real endurance - steady, low-intensity miles that make you stronger, smoother, and able to go longer.

Many riders get stuck in the “grey zone” - training hard enough to feel tired but not hard or easy enough to improve. Escaping this middle ground with structured easy and intense work is the key to real progress on ROUVY.

Want to ride faster and feel stronger? Learn how smart training, better technique, and the right gear can boost your speed, efficiency, and confidence on every ride.

If you want smarter gains in less time, Sweet Spot training is your secret weapon. Through targeted Sweet Spot intervals, you’ll unlock the benefits of Sweet Spot training – improved endurance, stronger climbs and faster recovery. Here’s how to master the method and take your cycling performance to the next level.

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.