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

Build your FTP

Stay motivated and get fitter to meet any challenge.

Your starting point for indoor cycling training

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

WEEK 1: your journey begins now

Week 1 #1 - Aerobic Endurance

What is an aerobic endurance workout? It is a workout at a low intensity (Zone1, Zone 2). 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, you’ll feel more energetic as this efficiency means you use less energy.

Recommended timing: TUESDAY

Week 1 #2 - Pyramidal 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: FRIDAY

WEEK 2: let's speed it up a little

Week 2 #1 - Sprint workout

You have been working hard - carry on riding; you are 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: TUESDAY

Week 2 #2 - Strength workout

In this workout, focus on efficient power transfer to the pedals. Pay attention to a stable position on the bike (without movements of the trunk and head) and stability of the ankles during pedaling.

Recommended timing: THURSDAY

WEEK 3: keep on rolling!

Week 3 #1 - HIIT Lactate Shuttling

Let's start the third week with some serious HIIT Workout! Another HIIT workout that focuses on skills specific to an XCO (Cross Country) 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: 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: WEDNESDAY

WEEK 4: You're halfway there

Week 4 #1: Cadence workout

Get ready for a speed-boosting session! Sprint hard, maintain a high cadence and stay positive. Warm up at 100-110 rpm, then dive into two sets of intense sprints for absolute speed improvement. It's your journey to a faster finish!

Recommended timing: MONDAY

Week 4 #2: Contrast workout

Today's focus: Power and explosiveness. Develop power transfer efficiency and stability on the bike. Key points: Stability, precision, cadence variability. Ideal for monthly training after a day off.

Recommended timing: FRIDAY

WEEK 5: ROUND IT OFF WELL

Week 5 #1: Endurance + Tempo

Endurance and tempo intervals are the order of the day today. What are they good for? Pace is an extremely useful zone for training if you often ride in a pack or do extremely long races. The ability to ride at pace is good for riding with large groups.

Recommended timing: TUESDAY

Week 5 #2: HIIT

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: FIDAY

WEEK 6: THIS IS THE FINAL WEEK

Week 6 #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 6 #2: HIIT Over Under

Get ready for HIIT to increase your FTP. Over' for just above the threshold, 'Under' for just below. Focus on controlled breathing, maintain your usual cadence and push your limits. Ideal for monthly training after a rest day.

Recommended timing: FRIDAY

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Step 1: Create account

Create an account in seconds, enjoy a full-access, free 14-day trial and hop onto the saddle!

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Step 2: Connect trainer

Connect your compatible indoor smart bike, direct-drive or classic trainer in a few easy steps.

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Step 3: Start riding

That's it! Your 14-day trial starts on your first ride. Enjoy live races, rides and over 10,000 real-world routes!

Get started