The two-week Back To Basics indoor cycling training plan is designed to introduce new riders to the fundamentals of structured interval training. It serves as an entry point for beginner cyclists who are new to training on the ROUVY platform.
LEARN with rouvy’s BACK TO BASICS training PLAN for beginners
The Back To Basics online training plan is the perfect introduction to structured workouts on the ROUVY cycling app. It’s designed to help you feel confident as you begin your training journey. Get going with a free 7-day ROUVY trial.
BACK TO BASICS plan: WEEK #1
In Week 1, we introduce the essentials. You’ll learn FTP, ERG mode and Zone 2 endurance basics, while balancing fitness-building rides with essential recovery for a confident start. You’ll finish with a Ramp Test to set up your training zones properly.
back to basics plan: WEEK #2
Week 2 introduces recovery techniques, training zones and cadence drills. You’ll explore Zones 1-7 and practice low/high cadence, gaining confidence, technique, and body awareness to boost your indoor cycling foundation.
AFTER THE back to basics PLAN: WHAT’S NEXT?
Now that you’ve completed the Back to Basics plan, you’ve built the foundation and learned how structured training works. You’re ready to take the next step! Explore ROUVY’s full selection of training plans to keep progressing, target specific goals, and see your fitness grow.
BENEFITS OF STRUCTURED TRAINING PLANS ON ROUVY:
Since ROUVY's training plans are designed by pros, there's no guess work
Train at your own pace any time, no matter the weather or time restrictions
You can boost your FTP, VO2 Max, climbing power and more with indoor cycling
As you progress, move up to more advanced training plans on ROUVY
Training plans for beginners bring you up to speed at your own pace
Each workout on ROUVY can be ridden on real routes around the world
CHOOSING A WORKOUT ON THE ROUVY APP
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
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!
HOW TO START RIDING ON ROUVY
1
Create a ROUVY account
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
2
Connect your trainer
It’s easy to connect your indoor smart bike, direct-drive or classic trainer.
3
Begin riding
Start riding real routes around the world today!
1
Create a ROUVY account
Sign up, and then download the ROUVY app (available for Windows, Mac, iOS, Android and Apple TV).
2
Connect your trainer
It’s easy to connect your indoor smart bike, direct-drive or classic trainer.
3
Begin riding
Start riding real routes around the world today!
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