You’ll start with foundational aerobic work and progress through structured sprints, strength sessions, and HIIT, all while learning essential pedalling skills. The mixture of intensity and recovery will ensure you stay motivated and see results.
Elevate your fitness and cycling with José Hermida's 6-week training plan on ROUVY. Designed by the mountain biking legend, it caters to all fitness levels, blending aerobic endurance, strength, HIIT and tempo workouts.
You’ll start with foundational aerobic work and progress through structured sprints, strength sessions, and HIIT, all while learning essential pedalling skills. The mixture of intensity and recovery will ensure you stay motivated and see results.
Spain’s José Hermida has been a prominent figure in mountain biking world for more than two decades. He won the 2010 UCI Mountain Bike Marathon World Championship and earned a silver medal in the 2004 Olympics in Athens.
Start with an aerobic endurance workout to become more efficient, followed by pyramid sessions at a steady cadence.
Week 2 starts with short sprints to improve your finishing speed. Then we’ll focus on efficient power transfer to the pedals.
Let’s “HIIT it” with some high-intensity interval training, and follow that up with tempo intervals to boost your endurance.
Week 4 is all about boosting your speed, power and explosiveness! Sprint hard, maintain a high cadence, and stay positive.
Endurance and tempo intervals make up the first session in Week 5, followed by another HIIT workout. Stay focused!
In this final week, we’ll start with more tempo intervals, and then HIIT to increase your FTP. Push your limits – and keep going!
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.
Improve your FTP with the guidance of the Lidl-Trek Cycling Team professionals. Follow this four-week plan to boost your performance.
Build a bionic body and be ready for any physical challenge.
Become an all-rounder specialist with Lidl-Trek's effective training plans to better your performance by improving explosiveness, strength and speed.
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
All ROUVY subscription plans begin with a free 7-day trial. Get started today!
YOU’LL GET | Subscription | Free |
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Unlimited riding | 20 km / month | |
Workouts and Training Plans | ||
Challenges | ||
Events | — | |
The possibility to pause your subscription | — | |
Loyalty discounts and perks | — |
Subscription | |
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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 | — |
There are lots of blogs out there with lots of good (but similar) advice on how and why to get started with indoor cycling. We even have one ourselves on why you should start. But this blog aims to take things up a notch with practical advice for beginners on how to kick on and really benefit from indoor cycling once they have started.
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.
We are delighted to present our latest roster of ROUVY Ambassadors. This top team of pro cyclists, avid cyclists and content creators are drawn from different countries and different cycling backgrounds to show the full spectrum of the sport, but they are all united by a love of cycling and an infectious enthusiasm for sharing their experiences with the rest of the cycling community. All of them share the ideals and attitude of ROUVY - the indoor cycling experience.
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.
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
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