With this plan you'll learn the basics to becoming a better cyclist. Practice short sprints, high intensity rides and pyramid workouts.
Start your journey to become a better cyclist.
Andy Schleck’s Get Fitter Plan
Stay motivated and get fitter to meet any challenge.
Feel like a champion
ROUVY is your ticket to conquering your personal best, as road bike legend Andy Schleck does!
WEEK 1: your journey begins now
Week 1 #1 - Threshold Workout
Today we're going to push your FTP a little further. This workout is one of the most effective ways to increase FTP. We recommend including it once a week.
Recommended timing: TUESDAY
Week 1 #2 - Aerobic Endurance workout
What is aerobic endurance workout? It is a workout in low intensity (Z1, Z2). What are the benefits of this exercise? Your body becomes more efficient at moving oxygen into the blood where it can be used by the muscles. So you'll feel more energetic as your newfound efficiency means you use less energy.
Recommended timing: FRIDAY
WEEK 2: let's speed it up a little
Week 2 #1 - Pyramid Workout
A pyramid workout is one of the more interesting sessions. You'll work in zones 1, 2, 3 and 4. Keep the same cadence and this way, you'll learn to overcome different slopes at the same cadence.
Recommended timing: TUESDAY
Week 2 #2 -Activation Workout (5x12")
Ready to speed up? We bet you are!
This workout will focus on activating fast-twitch muscle fibres before a flat sprinter stage.
Recommended timing: THURSDAY
WEEK 3: keep on rolling!
Week 3 #1 - HIIT Workout (4x1', 3x2')
Let's start the third week with some serious HIIT Workout!
This is another HIIT workout that focuses on skills specific to an XCO race. In this workout, we will develop the respiratory system and tolerance to higher lactate levels. Breathe regularly and deeply. Maintain a usual cadence between 80 and 100 rpm.
Recommended timing: MONDAY
Week 3 #2: Sprint Workout
You've been working hard over the past 3 weeks. Keep going - you're now improving your fitness!
Today you have a short sprint workout. This workout consists of short sprints that will improve your finishing speed.
Recommended timing: WEDNESDAY
WEEK 4: You're halfway there
Week 4 #1: Sprint Workout + Uphill final
Let's start the fourth week on a Sprint + Uphill workout!
Today you can test how fast your legs are. The first sprint workout will focus on activating fast-twitch muscle fibres. That will help you improve your sprinting or starting skills.
Recommended timing: MONDAY
Week 4 #2: Criss Cross Workout
Criss-Cross intervals mimic the power demands of road and mountain bike races. These intervals have some benefits as a specificity of real-world conditions and help the time pass quicker during indoor training sessions.
Recommended timing: FRIDAY
WEEK 5: THE NEW YOU IN THE MAKING
Week 5 #1: Tempo Workout
Tempo intervals are the order of the day today. What are they good for? Tempo is an extremely useful zone for training if you often ride in a pack or do extremely long races. The ability to ride at tempo is good for riding in large groups.
Recommended timing: TUESDAY
Week 5 #2: Criss Cross Workout
Criss-Cross intervals mimic the power demands of road and mountain bike races. These intervals have some benefits as a specificity of real-world conditions and help the time pass quicker during indoor training sessions.
Recommended timing: FRIDAY
WEEK 6: THIS IS THE FINAL WEEK
Week 6 #1: Threshold Workout
Today we're going to push your FTP a little further. This workout is one of the effective ways to increase FTP. We recommend including it once a week.
Recommended timing: TUESDAY
Week 6 #2: Criterium Workout
Today is a special one. You'll be sprinting round every corner and scoring laps. Doing this criterium during the week is one of the best ways to adjust your form for a weekend race.
Recommended timing: FRIDAY
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