How to Create a Workout

Alongside this guide, we recommend watching the How to Create a Workout video, which walks you through the steps in the ROUVY Workout Creator tool.

💡TIP: If you are not ready to build your own workout yet or would like some inspiration, you can also check out ROUVY's top cycling workouts or explore ready-made cycling workouts on ROUVY.

The Basics: Understanding FTP and Power Zones

What is FTP and why it matters

All workout intensities are derived from your FTP, or Functional Threshold Power.

FTP is the highest power you can sustain for about an hour. It gives each interval a personal reference point, so the same workout can scale to different riders and fitness levels.

As you ride close to threshold intensity, fatigue builds quickly. That means even small changes in % FTP can make an interval feel significantly harder, which is why setting an accurate FTP matters.

💡TIP: Not sure what your FTP is? Take a Ramp Test in the ROUVY app to find out and get your personalized training zones. You can also learn more about FTP in the video How FTP Transforms Your Cycling Power.

Power Zones

Workouts use Power Zones, which are based on a percentage of your FTP and give you a clear target intensity at which you should be riding during each part of an activity.

They help riders know whether they are pushing hard enough during intervals, holding a sustainable output for the required duration, or pedalling at the correct intensity during recovery and endurance rides.

Based on Coggan's model, there are 7 power training zones: Recovery, Endurance, Tempo, Lactate Threshold, VO2 Max, Anaerobic Capacity and Neuromuscular Power.

How long should intervals in each power zone be?

• For Z2, it is ideal to combine blocks of load ranging from 10 to 120 minutes.
• For Z3, it is ideal to combine blocks ranging from 8 to 40 minutes.
• For Z4, it is ideal to combine blocks ranging from 2 to 20 minutes.
• For Z5, it is ideal to combine blocks between 1 and 3 minutes.
• For Z6, it is ideal to combine blocks from 15 seconds to 3 minutes.
• For Z7, it is ideal to combine blocks from 5 seconds to 15 seconds

💡TIP: For more on power zones, how to set them and how they work, watch the video Training Zones Explained on YouTube.

Above: Setting power zones in the ROUVY Riders Portal.

How to Structure a Workout

1. Start with a warm-up

A workout should start with a proper warm-up. We recommend about 15 minutes, but some people prefer warm-ups of around 8 minutes, while others prefer 20. There is no single correct time. It depends on your personal preference and on feeling ready to go to higher intensities.

For warm-ups, you should stick to Z1 and occasionally Z2.

2. Build a focused main set

In structured workouts, the main set usually combines repeated work intervals with recovery blocks at easier intensities. The higher the intensity, the shorter the time spent in it – and the more recovery you usually need before repeating the effort.

When planning a workout for a specific training effect, you should ideally stick to one main intensity and avoid mixing too many different targets in the same session.

3. Finish with a cool-down

Every workout should end with a cool-down in Z1 to help reduce fatigue in the legs after harder efforts.

Choose the right workout type for your goal

Different types of workouts, such as endurance, sprint or climbing sessions, are built around different training effects. Here are the main workout types and how to approach them.

Endurance

Focus: Building aerobic capacity and muscular endurance.

Endurance training involves long, steady rides at low to moderate intensities (56–75% FTP). It helps you sustain longer efforts, improves cardiovascular efficiency and trains your body to use fat more effectively as fuel. This workout should last at least an hour.

• Example: For endurance training, include a warm-up and combine active and recovery blocks within Zone 2. For example, during the workout, do 5-minute blocks of 70% and 60%.

Tempo

Focus: Sustained efforts at moderate intensity.

Tempo workouts are performed at 76–90% FTP. They aim to improve the ability to maintain a steady pace over extended periods, which is useful for long-distance events and group rides.

Tempo rides help develop muscular endurance and improve aerobic power.

• Example: For beginner tempo training, you could choose a warm-up followed by 3× 10-minute blocks at 80% FTP. Recovery could be based on 5-minute blocks in between. The workout should finish with a cool-down in Z1 for approximately 5–10 minutes minimum.

Sweet Spot

Focus: Optimal balance between intensity and duration.

Sweet Spot training is usually done at 88–94% FTP. It maximizes the benefits of both aerobic and anaerobic systems without excessive fatigue.

This zone allows for significant improvements in power and endurance, making it efficient for time-crunched cyclists.

• Example: For an initial Sweet Spot workout, you could choose a warm-up followed by 2× 8 minutes at 89% FTP, which is just below the anaerobic threshold. In between the blocks, rest for 5 minutes and then finish the workout with a cool-down.

Threshold

Focus: Enhancing lactate threshold and sustained power.

Threshold training targets efforts at 95–105% FTP, around the point where lactate begins to accumulate rapidly in the blood.

This training enhances the body's ability to clear lactate, allowing for higher sustainable power outputs and improving performance in time trials and breakaways.

• Example: For initial threshold training, you could choose a warm-up followed by 2× 7 minutes at 95–105% FTP. In between the blocks, rest for 5 minutes and finish the workout with a cool-down.

For total beginners, or if you want to break up the intense blocks more, you can split them into several shorter blocks. For example, try 3× 4:30 minutes. In this case, shorten the recovery blocks as well.

VO2 Max

Focus: Maximizing aerobic power and oxygen uptake.

VO2 Max intervals are performed at 106–120% FTP. These high-intensity efforts improve the maximum amount of oxygen the body can utilize during intense exercise, leading to greater overall aerobic capacity and improved performance during short, intense efforts and climbs.

• Example: For a beginner VO2 Max workout, choose a proper warm-up followed by 2–4 activation sprints of 7 seconds at 150% FTP with 1 minute of recovery. Then, in the main block, do 3× 2 minutes at 120% FTP. Rest for 5 minutes between blocks and finish the workout with a cool-down.

Anaerobic Capacity

Focus: Enhancing short-duration power and speed.

Anaerobic intervals are conducted at 121–150% FTP. These efforts train the body to produce and tolerate high levels of lactate, improving performance in sprints and short bursts of power. They also enhance the ability to recover quickly from repeated high-intensity efforts.

• Example: For a beginner anaerobic workout, try starting with a proper warm-up followed by a few activation sprints: 2–4 sprints of 7 seconds at 150% FTP. In the main phase, typically go for a 40/20 interval block. This means 40 seconds at 130–140% FTP followed by 20 seconds at 45% FTP. Repeat this 6 times and finish the workout with a cool-down.

If you want to extend the workout, take enough recovery after the first block, then add another 6-minute anaerobic block.

Sprint

Focus: Developing explosive power and peak force.

Sprint training involves very high-intensity efforts above 150% FTP. It focuses on maximizing short-term power output, which is crucial for finishing sprints and explosive efforts during races.

Sprint intervals train the neuromuscular system and improve peak power.

• Example: For a beginner sprint workout, try starting with a proper warm-up followed by the main phase of 6× 10 seconds at 170–190% FTP. Rest between sprints for 5 minutes. End the workout with a cool-down.

If you would like to modify the workout, you can split the sprints into two sets with recovery in between.

How to build your workout in ROUVY Workout Creator

Once you know your FTP and the goal of your workout, you can turn the plan into a structured session using the ROUVY Workout Creator.

STEP 1: Build your workout structure

For each segment – warm-up, intervals, recovery blocks and cool-down – set the duration and target intensity (% FTP). You can also add a target cadence per block if you want to train pedalling efficiency alongside power.

For example, if you are creating a VO2 max workout, you might start with an easy warm-up, add a few short activation efforts, then build the main block around repeated high-intensity intervals with enough recovery between them. If you are creating an endurance workout, your structure will usually be simpler, with longer steady blocks at lower intensity.

💡TIP: Don't want to start from scratch? You can copy any existing workout by clicking on the three dots and selecting 'Duplicate and Edit' to copy it into the Workout Creator, where you can tailor it to your needs.

Above: Duplicating and editing an existing workout in the Riders Portal.

STEP 2: Choose a route

Once the structure is ready, you can choose from thousands of real-world routes you want to ride on during the session. For steady endurance or tempo sessions, a flatter or more rolling route may help you stay settled. For climbing or strength-focused sessions, a hillier route can make the workout feel more engaging.

No matter the route you choose, the app will control the resistance automatically based on your workout targets.

STEP 3: Add final details and save

Finally, add a name, description and tags to help other riders find your workout. You can also choose whether to keep it private or share it with others.

Above: Setting workout details and route in the ROUVY Workout Creator.

After you ride the workout, you can adjust the structure, intensity or recovery based on how the workout feels.

Related Reading

• ROUVY, Understanding ROUVY Indoor Cycling Workouts: A Beginner's Guide to ERG, FTP & Smart Training
• ROUVY, What is a Good FTP in Cycling?
• ROUVY, How to Improve Your Speed & Get Faster at Cycling
• ROUVY, Cycling Training Plans: How to Choose the Right Plan on ROUVY
• ROUVY, Training Stress Score in cycling
• ROUVY, What Is RPE? A Cyclist's Guide to Rate of Perceived Exertion