BLOCK 1 OF ROUVY’S UNBOUND Gravel 50 TRAINING PLAN

This first six-week phase of ROUVY’s UNBOUND Gravel 50 training plan is all about developing aerobic endurance and improving your FTP through structured sweet spot and endurance workouts.

The first week focuses on establishing a strong aerobic base through cadence drills, Zone 2 endurance rides and sweet spot efforts. You’ll improve pedalling efficiency, build stamina and prepare your body for the more demanding sessions ahead.

Here, the focus shifts toward building stamina and raising FTP through sweet-spot intervals and tempo-based efforts. The combination of steady endurance, over-under work, and short bursts trains your ability to sustain higher power outputs while adapting to the on-off demands of gravel racing.

Week 3 of the UNBOUND Gravel 50 training plan is all about extending endurance capacity with longer rides and sustained sweet-spot efforts. Through a mix of steady-state work, tempo-sweet spot transitions and over-under intervals, you’ll improve fatigue resistance and learn to stay strong and efficient over longer distances.

This recovery week is designed to let your body adapt and absorb the gains from the previous training load. With easy endurance rides, light recovery spins and reduced intensity, you’ll refresh your system, promote muscle repair and set the stage for the more demanding sessions to come.

This week the focus shifts to pushing your limits with a mix of sweet spot and threshold intervals combined with high intensity surges. These sessions sharpen your ability to handle repeated accelerations under fatigue, boosting both power and endurance while preparing you for the unpredictable demands of gravel racing.

The sixth week of Block 1 shifts the focus from base training to race preparation, combining sweet-spot intervals with race-style surges and simulations. These sessions teach you to handle accelerations under fatigue, sharpen resilience and begin developing the race-specific fitness needed for gravel success.