In this beginner cycling training plan on ROUVY, you’ll learn the basics of becoming a better cyclist. Start Easy is an entry-level plan that guides you through easy-to-follow sessions that include short sprints, high intensity rides or cadence drills.
Start becoming a better cyclist today!
INDOOR CYCLING TRAINING PLAN: FOR BEGINNERS
The Start Easy Training Plan on the ROUVY indoor cycling app’s is the perfect way for beginner cyclists to get going. You can start simply by following this tailored plan to improve your fitness and performance slowly, step by step.
WEEK #1
Get started with an easy ride to help your body adapt to being on a bike again. Then it's time for a quick test of your FTP.
00:35:00
245
19
0.57
moderado
01:00:00
420
66
0.81
WEEK #2
Week 2 starts with some short sprints, followed by a workout for structured intervals. Finish up with an easy group ride.
Sprinting
fácil
00:40:00
280
30
0.67
Threshold
fácil
00:30:00
210
26
0.72
WEEK #3
Let’s do some fat-burning intervals to boost endurance and pace, followed by an easy group ride to prep for the final week.
00:35:00
245
28
0.7
Sweet spot/tempo
fácil
00:35:00
245
32
0.74
WEEK #4
Last up: Cadence drills for efficiency, and then intense sprints to really build your fitness. Finish with a final group ride.
Cadence
fácil
00:35:00
245
22
0.62
VO2 Max
fácil
00:35:00
245
30
0.71
BENEFITS OF STRUCTURED TRAINING PLANS ON ROUVY:
Training Plans for beginners bring you up to speed at your own pace
Train at your own pace any time, no matter the weather or time restrictions.
Training on ROUVY can help you meet you 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
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.
| 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 | — |
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!
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
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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.
Faq
START ON ROUVY AND ENJOY A FREE, 7-day TRIAL
To get fit while riding more than 1,300 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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