ROUVY’s Level Up training plan is a structured six-week program designed by pros to improve your base fitness and push your limits. Each week, you’ll engage in diverse cycling workouts to progressively build your strength, speed, and endurance.
Elevate your fitness and performance with the 6-week Level Up training plan on the ROUVY indoor cycling app. With a mix of sprint workouts, cadence drills, and fat-burning sessions, it’s perfect if you’re new to the sport of cycling. Let’s go!
ROUVY’s Level Up training plan is a structured six-week program designed by pros to improve your base fitness and push your limits. Each week, you’ll engage in diverse cycling workouts to progressively build your strength, speed, and endurance.
Let’s start with an easy ride, followed by a test of your Functional Threshold Power (FTP), and some basic endurance work.
First up, a low cadence drill to improve your pedalling coordination. Then some intense intervals and, finally, some fat burning.
Get ready to push hard! First, some short sprints and extended intervals. Then we’ll simulate riding into a driving wind.
Let’s do some cadence drills to make your muscles more efficient, followed by a ramp challenge and shorter “bridge sprints”.
Week 5 kicks off with a high-intensity calorie-burning session followed by a high cadence drill and then your longest ride so far!
The glorious finish line is in sight! One last chance to push your limits! Go all out from start to finish in all three sessions.
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.
Kickstart your sprinting skills with this plan, which focuses on improving your speedwork and explosiveness. Michael Kolař, a former pro, wrote it especially for you.
This training plan was developed by the ROUVY Specialized Cycling Team coach. It will help you improve your VO2 Max.
Become an all-rounder specialist with Lidl-Trek's effective training plans to better your performance by improving explosiveness, strength and speed.
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
All ROUVY subscription plans begin with a free 7-day trial. Get started today!
YOU’LL GET | Subscription | Free |
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Unlimited riding | 20 km / month | |
Workouts and Training Plans | ||
Challenges | ||
Events | — | |
The possibility to pause your subscription | — | |
Loyalty discounts and perks | — |
Subscription | |
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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 | — |
Indoor cycling on the ROUVY app is more than just a fantastic way to stay fit all year! Let’s look at some of the reasons you should consider getting started.
What a great feeling, right? You've just opened a big box and found a brand-new turbo trainer in there. You want to try it right away and immediately connect it to your bike, but hold on. First things first. Here's our quick checklist for setting it up correctly!
If you’re struggling to lose weight, cycling offers a fun, low-impact way to burn calories and speed up your metabolism. No matter your current level of fitness, by combining both outdoor and indoor riding, you can stay on track and hit your weight-loss goals sooner. And as a bonus, you’ll have a great time!
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
It’s easy to connect your indoor smart bike, direct-drive or classic trainer.
Start riding real routes around the world today!
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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