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.
Build strength with JOSÉ HERmIDA'S cycling training plan on ROUVY
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.
ABOUT José Hermida
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.
WEEK #1
Start with an aerobic endurance workout to become more efficient, followed by pyramid sessions at a steady cadence.
Endurance
fácil
00:58:00
406
39
0.64
Sweet spot/tempo
fácil
00:30:00
210
29
0.76
WEEK #2
Week 2 starts with short sprints to improve your finishing speed. Then we’ll focus on efficient power transfer to the pedals.
Sprinting
fácil
00:34:50
244
26
0.67
Strength
fácil
00:35:00
245
24
0.64
WEEK #3
Let’s “HIIT it” with some high-intensity interval training, and follow that up with tempo intervals to boost your endurance.
Anaerobic
fácil
00:30:30
214
34
0.82
Sweet spot/tempo
fácil
00:56:00
392
42
0.67
WEEK #4
Week 4 is all about boosting your speed, power and explosiveness! Sprint hard, maintain a high cadence, and stay positive.
Cadence
fácil
00:42:40
299
36
0.71
Strength
fácil
00:36:15
254
30
0.71
WEEK #5
Endurance and tempo intervals make up the first session in Week 5, followed by another HIIT workout. Stay focused!
Endurance
moderado
01:36:00
672
71
0.67
Anaerobic
moderado
00:53:00
371
58
0.81
WEEK #6
In this final week, we’ll start with more tempo intervals, and then HIIT to increase your FTP. Push your limits – and keep going!
Sweet spot/tempo
moderado
01:09:00
483
57
0.7
Threshold
fácil
00:33:00
231
28
0.72
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:
Beginner cycling training plans bring you up to speed at your own pace
Train indoors any time, no matter the weather or time restrictions
Training on ROUVY can help you meet your fitness and weight-loss goals
As you progress, move up to more advanced training plans on ROUVY
Since ROUVY's training plans are designed by pros, there's no guess work
Each workout on ROUVY can be ridden on real routes around the world
TRY NEXT PLAN!
Increase your FTP with Lidl-Trek
Improve your FTP with the guidance of the Lidl-Trek Cycling Team professionals. Follow this four-week plan to boost your performance.
Andy Schleck’s Plan
Build a bionic body and be ready for any physical challenge.
Lidl Trek's Plan
Become an all-rounder specialist with Lidl-Trek's effective training plans to better your performance by improving explosiveness, strength and speed.
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!
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.
| YOU’LL GET | Subscription | Free |
|---|---|---|
| Unlimited riding | 20 km / month | |
| Workouts and Training Plans | ||
| Challenges | ||
| Events | — | |
| The possibility to pause your subscription | — | |
| Loyalty discounts and perks | — |
| Subscription | |
|---|---|
| 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 | — |
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
THE BEGINNER'S GUIDE TO INDOOR CYCLING
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.
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.
MEET OUR AMBASSADORS
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.
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.
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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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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