Indoor cycling training plans

Designed by the Lidl-Trek team for riders on the ROUVY indoor cycling app, this training plan boasts structured workouts to help increase your FTP.

With this plan you'll learn the basics to becoming a better cyclist. Practice short sprints, high intensity rides and pyramid workouts.

Follow José Hermida's simple 6-week Training Plan to improve your fitness and reduce stress.

Strength and oxygen capacity are areas that need to be tackled, especially after your 50s. Stephan Nuesser's 6-week Masters Plan offers tailored training to enhance strength, endurance, and VO2 max effectively.

Improve your climbing by building strength through torque on the pedals to help you keep a constant tempo on long and steep climbs.

Improve your TT skills and rocket speeds while hammering it home in your Tempo and Sweet Spot zones, riding steadily, and pushing your aerobic threshold power to the max.

Ride like a Puncheur, a typically well-rounded, powerful, and agile rider. It will help you ride stronger for longer over hilly terrain.

Kickstart your sprinting skills with this plan, which focuses on improving your speedwork and explosiveness.

This initial four-week training block prepares you for a middle-distance triathlon, focusing on aerobic strength and endurance through steady efforts and power intervals for a solid foundation.

This second four-week block builds cycling endurance, sustained power, and high-intensity capacity with progressive sessions. Weekly brick workouts prepare you for bike-to-run triathlon transitions.

Get into gear for the final 4-week block, enhancing race readiness through simulation sessions, pacing drills, and a controlled taper.

Get Race-Ready for UNBOUND Gravel 50-mile. In collaboration with the CoachCat app, we’re bringing you a 12-week training plan designed to get you fully prepared for the 50-mile UNBOUND Gravel race.

With this plan you'll learn the basics to becoming a better cyclist. Practice short sprints, high intensity rides and pyramid workouts.

Power Up! Unleash your inner strength with this plan designed by Stephan Nuesser in collaboration with GIANT. Build the power you need to conquer any challenge.

Welcome to your training plan from the Rouvy Specialized Cycling Team coach. This plan is designed for MTB riders who are not afraid to train hard.

Work on your FTP and improve the quality of your training with ROUVY!

Speed Demon: Get ready to fly on the road! Stephan Neusser and CADEX bring you the ultimate plan to boost your cycling speed. Pedal faster, race smarter.

Endurance Unleashed: Challenge your limits and go the distance with this training plan by Stephan Nuesser and LIV. Develop the endurance to conquer long rides and achieve your cycling goals.

Boost your cycling with an FTP workout plan designed by Richard Stern. This plan blends threshold intervals, VO2 max efforts, and endurance rides to build sustainable power, aerobic capacity, and endurance.

Learn the basics with this beginner-friendly 2-week plan. Includes a ramp test, key workouts, and simple guidance to help you understand structured training.

The Fat-Burner plan combines varied interval training, boosting metabolism and burning fat. Tailored sessions build lean muscle and improve fitness, guiding you to a stronger, fitter body.

An excellent entry point for anyone looking to start with ROUVY indoor cycling training plans. Start Easy introduces the importance of structured training in your fitness to make you a better cyclist.

This plan is the ideal starting point if you want to improve your base fitness level. In just 4 weeks, you will build better endurance on longer flats, practice speeding up, and learn the cadence drills, and we have some group rides for you.

Keep going and level up your fitness even further with our next training plan. The Level Up plan is your next challenge after completing the Get Fitter plan. It's going to get tougher now!

Continue the upward trend and push even harder with the next training plan. Get ready, this one takes some work. We recommend completing the Get Fitter and Level Up plans before starting this one.