The Climber’s Plan on ROUVY can help you improve your climbing by building strength through torque on the pedals to help you keep a constant tempo on long, steep climbs. If your goal is to get better at climbing hills on a bike, let’s get started!
Indoor cycling training plan: CLIMB FASTER
The Climber’s Plan on the ROUVY indoor cycling app was designed for cyclists who want to improve their climbing skills and take their performance to a new level. To get better at climbing hills on a bike, follow these steps for four weeks.
WEEK #1
In the first week, you’ll take on three workouts designed to help you sustain higher intensity efforts for longer while climbing.
Climbing
medio
01:08:30
480
55
0.69
Climbing
medio
01:10:30
494
64
0.74
Sweet spot/tempo
medio
01:00:00
420
60
0.77
WEEK #2
In Week 2, you'll train for tempo endurance and strength, plus do some uphill attacking where you'll need to keep the pace.
Sweet spot/tempo
medio
01:10:00
490
56
0.69
Climbing
facile
00:42:00
294
34
0.69
Climbing
medio
01:04:00
448
59
0.74
Sweet spot/tempo
facile
00:59:00
413
47
0.69
WEEK #3
In Week 3, we repeat the workouts but increase the number and/or length of intervals. It may hurt, but no pain, no gain!
Sweet spot/tempo
medio
01:18:30
550
65
0.7
Climbing
facile
00:50:00
350
41
0.7
Climbing
medio
01:08:00
476
66
0.77
Sweet spot/tempo
medio
01:10:00
490
60
0.72
WEEK #4
As you finish Week 4, your strength will improve and maintaining the pace on hills will become more manageable. Keep going!
Sweet spot/tempo
difficile
01:32:00
644
78
0.71
Climbing
facile
01:00:00
420
49
0.7
Climbing
medio
01:09:33
487
70
0.78
Sweet spot/tempo
difficile
01:30:00
630
78
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:
Train like the pros to build your strength, power and endurance
Train at your own pace any time, no matter the weather
You can boost your FTP, VO2 Max, climbing power & more
Designed by pros, each ROUVY training plan is easy to follow
Improved strength & endurance makes for more enjoyable outdoor rides
Each workout on ROUVY can be ridden on real routes around the world
TRY NEXT PLAN!
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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 | — |
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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!
FAQ
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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