This two-week cycling plan for beginners introduces new riders to the fundamentals of structured interval training. It’s an ideal starting point if you're starting indoor cycling on the ROUVY platform.
LEARN with rouvy’s BACK TO BASICS training PLAN for beginners
The Back To Basics beginner cycling training plan is the ideal starting point for structured workouts on the ROUVY app. Designed to build confidence as you begin your training journey, it’s perfect for anyone starting indoor cycling. Get started today with a free 7-day ROUVY trial.
BACK TO BASICS plan: WEEK #1
Week 1 of your beginner cycling training plan introduces the essentials. You'll learn FTP, ERG mode and Zone 2 endurance basics: everything you need to follow an easy cycling workout plan with confidence. 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
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!
Cycling training tips from the rouvy team
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