The 12 sessions in the Masters Plan on ROUVY offer a structured approach to older cyclist training, helping riders over 50 reach their goals. These 35- to 60-minute indoor cycling workouts build base endurance, cycling-specific strength and boost maximum oxygen uptake.
Turn back the clock with the MASTERS training plan
For cyclists aged 50 and over who want to get fitter and ride faster, this cycling training plan for over-50 riders is ideal. Designed by coach Stephan Nuesser, these sessions reflect the realities of training for older cyclists, helping counter natural declines in strength and oxygen uptake. Start your journey with indoor cycling today with a free 7-day ROUVY trial today.
ABOUT 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. Nuesser 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.
Masters plan: WEEK #1
Your cycling training plan for over 50 starts gently. You'll ease in with a mix of low- to mid-intensity efforts focusing on building your base fitness. Additionally, very short high-intensity intervals are included to activate your neuromuscular system.
Masters plan: WEEK #2
Week 2 begins with moderate VO2 Max intervals to get you accustomed to higher effort levels, followed by a mix of intensities within your aerobic and base training zones.
Masters plan: WEEK #3
Here, strength training is introduced, with specific intervals and cadence work designed to improve your strength. Oxygen uptake is taken to the next level as your sessions incorporate higher power demands.
Masters plan: WEEK #4
This week includes the final VO2 Max-focused session. Longer strength intervals with carefully planned durations and cadences will provide the push needed to build more power.
Masters plan: WEEK #5
The skills developed thus far are transferred into improving your threshold power. Higher intensities and extended time spent in specific power zones will enhance your durability and endurance.
Masters plan: WEEK #6
A balanced mix of intensities and longer intervals in your Functional Threshold Power (FTP) zones will deliver the final boost needed to elevate your overall performance and prepare you for the outdoor cycling season.
AFTER THE masters TRAINING PLAN: WHAT’S NEXT?
After completing this training plan, it's crucial to give your body the rest it needs. Ignoring rest and recovery can lead to overtraining. Enjoy a week of easy riding – either outdoors or on ROUVY – in zones 1 and 2, maintaining a steady cadence of 90 RPM. Again, it’s crucial to ride EASY. Keep going! … but very easily.
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
Lauren Wolff · 2/26/2026
Rebuilding fitness after 50: Lionel’s journey from 2.0 w/kg to ultra-distance racingAfter his father’s heart attack, Lionel faced his own poor fitness head-on. Starting at 2.0 W/kg, he rebuilt step by step through structured indoor training - gaining nearly 100 watts and completing a 1,300 km ultra-distance MTB race. Proof that improvement after 50 is absolutely possible.
Jordan Grimes · 2/9/2026
What is a good FTP in cycling?FTP is more than just a number – it’s a powerful way to measure fitness, set training zones and track progress. Discover what counts as a good FTP for cyclists, how gender and age influences FTP, and what it really takes to improve your cycling power.
Mark Nessmith · 6/9/2025
8 reasons cycling’s a fun, effective way to lose weightIf you’re looking into cycling for weight loss, it offers a fun, low-impact way to burn calories and boost your metabolism. No matter your current level of fitness, by combining both outdoor riding and training on the ROUVY indoor cycling app, you can stay on track and hit your weight-loss goals sooner. And as a bonus, you’ll have a great time!
Daniel Turek · 5/7/2025
ZONE 2 TRAINING: BUILD YOUR AEROBIC BASE FOR PEAK CYCLING PERFORMANCEZone 2 training helps you build your endurance, aerobic capacity and fitness with easy, steady workouts. It strengthens your heart, burns fat and helps you recover faster. This guide shows how cyclists can include Zone 2 training in their weekly plan to get better results without training too hard.
Lauren Wolff · 12/21/2025
Cycling Overtraining: How to Spot the Signs and Recover SmartlyYou can tell a lot about a cyclist by how they talk about being tired. Some say it with a shrug. Some say it with a quiet sense of pride. And some say it with that hollow-eyed determination of a rider who has been pretending their legs will magically bounce back tomorrow.
BENEFITS OF STRUCTURED TRAINING PLANS ON ROUVY:
Since ROUVY's training plans are designed by pros, there's no guess work
Train at your own pace any time, no matter the weather or time restrictions
You can boost your FTP, VO2 Max, climbing power and more with indoor cycling
As you progress, move up to more advanced training plans on ROUVY
Training plans for beginners bring you up to speed at your own pace
Each workout on ROUVY can be ridden on real routes around the world
Mensuel
USD 19.99par mois
FLEXIBLE PLANS, AND A 7-DAY FREE TRIAL
All ROUVY subscription plans begin with a free 7-day trial. Get started today!
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!
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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