Specialised training plans for dedicated cyclists.

Indoor cycling training plans

Get close to your fitness goals, improve your fitness and become a better cyclist.

Train with famous cyclists

Lidl-Trek's plan

Become an all-rounder specialist with Lidl-Trek’s effective training plans to better your performance by improving explosiveness, strength and speed.


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

Start season with José Hermida

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

Specific disciplines

Puncher's plan

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

Time Trialist's plan

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.

Climber's plan

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

Build your FTP

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

Specialized MTB plan

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.

Build your power with Cadex

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

Speed up with Giant

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

Train your Endurance with Liv

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.


Start Easy

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.

Get Fitter

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

Level Up

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!

Push Harder

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.

How to Do a Workout

Everything you need to know about the workouts - how to prepare, what the data on the screen means and how to use the workouts correctly.