Stephan Nuesser designed this long-ride cycling plan to help you cover longer distances with greater ease and efficiency. Each of these cycling endurance workouts simulate real-world conditions to keep training engaging and effective.
4 WEEKS TO GREATER ENDURANCE: A TRAINING PLAN BY ROUVY & LIV
This endurance cycling training plan by Liv Cycling, crafted by renowned coach Stephan Nuesser, gives ROUVY riders a clear, step-by-step path to boost aerobic capacity, stamina and overall performance through structured cycling endurance workouts.
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.
ABOUT LIV CYCLING
Liv Cycling is dedicated to supporting women in cycling, offering products designed for women by women. The company, a longtime ROUVY partner, focuses on enhancing women's cycling through innovation and community involvement.
WEEK #1
Your endurance cycling training starts here. The workouts in this first week were designed to activate your muscles and help build your aerobic capacity. Let's go!
WEEK #2
Week 2 starts with short cycling endurance workout intervals to optimize oxygen consumption, followed by a session to boost your aerobic performance.
WEEK #3
Let’s do some work on your VO2 Max and FTP (functional threshold power), followed by a “Mountain Strength” workout.
WEEK #4
To close things out, we’ll do a “Threshold on the Move” workout to build your FTP, and then a race simulation. Keep going!
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
Monthly
USD 19.99per month
FLEXIBLE PLANS, AND A 7-DAY FREE TRIAL
All ROUVY subscription plans begin with a free 7-day trial. Get started today!
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
Lauren Wolff · 11/28/2025
Long Slow Distance Training: Build Endurance & Stay StrongLong slow distance training builds the aerobic engine behind real endurance - steady, low-intensity miles that make you stronger, smoother, and able to go longer.
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.
Andy Layhe · 3/3/2026
How to Train for a 100-Mile Bike Ride (Complete Century Training Guide)A 100-mile ride is achievable with steady training, smart pacing, and consistent fuelling - turning a big challenge into a rewarding day out.
Stephan Nuesser · 8/20/2025
Endurance nutrition for cyclists and triathletes: what to eat & whenNutrition for endurance athletes is just as important as training itself. Whether you’re preparing for a triathlon, logging hours on the bike, or testing yourself in an indoor cycling session, fueling strategies determine performance and recovery. From endurance cycling nutrition to post-race refueling, knowing what to eat during long rides and how to balance carbs, hydration, and recovery will help you perform at your best.
Lauren Wolff · 9/20/2024
MAXIMIZE INDOOR CYCLING BENEFITS WITH LONG EPIC RIDES ON ROUVYLong endurance rides of mainly low intensity of between 3 and 5 hours form an essential foundation for your base training to build on for an outdoor summer cycling season and cycling goals. But bad weather or other valid reasons can ruin our plans.