The Increase Your FTP plan is for cyclists who aren’t afraid to train hard, and are looking to increase their Functional Threshold Power. Improve your cycling with this mix of tempo, criss-cross and endurance intervals, and short sprints and pyramids.
INDOOR CYCLING APP TRAINING PLAN: INCREASE YOUR FTP
Your journey to becoming a better cyclist starts now! The Increase Your FTP structured training plan on the ROUVY indoor cycling app was carefully designed to improve cyclists’ ability to hold higher power for longer. Let’s get started!
WEEK #1
In the first week of this cycling training plan to increase your FTP, you’ll complete three workouts to activate your muscles.
WEEK #2
It’s time to test your pacing endurance. Some shorter anaerobic efforts and longer efforts in the threshold zone await.
WEEK #3
You’ll do some short sprints to improve your finishing speed, followed by tempo intervals and an intense threshold workout.
WEEK #4
In Week 4, you’ll be “hitting the road” with HIIT and criterium-type workouts designed to improve your form and condition.
AFTER THE TRAINING PLAN: WHAT’S NEXT?
After completing this training plan, it's crucial to give your body the rest it needs. Enjoy a week of easy riding – either outdoors or on the ROUVY indoor cycling app – in zones 1 and 2, maintaining a steady cadence of 90 RPM. Remember, rest is just as important as training. Ignoring rest and recovery can lead to overtraining, so prioritize it.
BENEFITS OF STRUCTURED TRAINING PLANS ON ROUVY:
Train like the pros to build your strength, power and endurance
Train at your own pace any time, no matter the weather
You can boost your FTP, VO2 Max, climbing power & more
Designed by pros, each ROUVY training plan is easy to follow
Improved strength & endurance makes for more enjoyable outdoor rides
Each workout on ROUVY can be ridden on real routes around the world
TRY NEXT PLAN!
Build your Power
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Push Harder
Get ready for a wild ride and push as hard as you can.
Increase your FTP with Lidl-Trek
Improve your FTP with the guidance of the Lidl-Trek Cycling Team professionals. Follow this four-week plan to boost your performance. Give it a go, and get a virtual Trek Émonda for completing the plan!
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!
BENEFITS OF SUBSCRIBING TO ROUVY
All subscriptions to the ROUVY indoor cycling app begin with a free 7-day trial. After your free trial, you can continue to enjoy full access to all of ROUVY’s Training Plans and other features, or keep going with a limited, free version.
| YOU’LL GET | Subscription | Free |
|---|---|---|
| Unlimited riding | 20 km / month | |
| Workouts and Training Plans | ||
| Challenges | ||
| Events | — | |
| The possibility to pause your subscription | — | |
| Loyalty discounts and perks | — |
| Subscription | |
|---|---|
| Unlimited riding | |
| Workouts and Training Plans | |
| Challenges | |
| Events | |
| The possibility to pause your subscription | |
| Loyalty discounts and perks | |
| Free | |
|---|---|
| Unlimited riding | 20 km / month |
| Workouts and Training Plans | |
| Challenges | |
| Events | — |
| The possibility to pause your subscription | — |
| Loyalty discounts and perks | — |
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
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!
FAQ
START ON ROUVY AND ENJOY A FREE, 7-day TRIAL
To get fit while riding more than 1,500 realistic routes from around the world, just provide your email below and set up your account. It’s easy to connect your trainer and begin enjoying the real routes of ROUVY!
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