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.
00:35:00
245
37
0.8
medium
01:22:00
574
70
0.71
01:11:00
497
79
0.82
WEEK #2
It’s time to test your pacing endurance. Some shorter anaerobic efforts and longer efforts in the threshold zone await.
VO2 Max
medium
01:08:30
480
73
0.8
01:36:00
672
71
0.67
01:25:45
600
103
0.85
WEEK #3
You’ll do some short sprints to improve your finishing speed, followed by tempo intervals and an intense threshold workout.
00:42:40
299
39
0.74
01:12:00
504
61
0.71
01:25:45
600
103
0.85
WEEK #4
In Week 4, you’ll be “hitting the road” with HIIT and criterium-type workouts designed to improve your form and condition.
medium
00:49:00
343
60
0.86
01:11:30
501
97
0.9
00:45:00
315
45
0.78
00:27:00
189
27
0.77
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!
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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 14.99per 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
THE ESSENTIALS OF FTP
When it comes to cycling training, FTP is a term you might have come across. It’s a great way to understand how powerful you are as a cyclist and can help you improve your training structure.
A guide to key cycling metrics that can improve your riding
Learn about some essential metrics to help you understand why they are important in monitoring and measuring your progress when creating a training plan. I will discuss setting goals, FTP testing, power training zones, Normalised Power, Intensity Factor (IF) and Training Stress Score (TSS). There is no need to feel daunted by these terms, data and numbers if you keep reminding yourself to stick to your plan and use the training metrics available on ROUVY to help you with your riding.
Maximizing your cycling performance: The ultimate guide to power-to-weight ratio
By understanding and optimizing your power-to-weight ratio, you can enhance your cycling performance, tackle challenging terrains with confidence, and achieve your personal best on the bike. Whether you're a competitive racer or a dedicated enthusiast, focusing on this key metric will unlock new levels of efficiency and speed.
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!
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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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