ROUVY designed the structured Get Fitter training plan to help you build up your performance levels by improving your FTP power output and muscular endurance. Crafted with beginner cyclists in mind, it can also help you lose weight. Follow the plan and watch yourself make progress!
INDOOR CYCLING TRAINING PLAN: GET FITTER FOR BEGINNERS
The Get Fitter Training Plan on the ROUVY indoor cycling app is suited to beginners looking for tips on how to steadily improve their fitness and lose weight while enjoying riding a bike.
WEEK #1
To improve your fat burning & endurance, we’ll start easy. Then some higher intensity intervals will wake up your muscles.
Endurance
easy
00:40:00
280
28
0.65
Threshold
easy
00:36:00
252
36
0.78
Sprinting
easy
00:45:00
315
35
0.68
WEEK #2
Fat burning is the theme in this week of the Get Fitter plan! Get fit for longer rides with intervals and cadence drills.
Endurance
easy
00:45:00
315
33
0.66
Sweet spot/tempo
easy
00:45:00
315
45
0.77
Cadence
medium
01:40:00
700
74
0.66
WEEK #3
It’s time to improve your VO2max capacity (the rate at which oxygen absorbs into muscles) with high cadence drills.
Threshold
easy
00:47:00
329
47
0.78
Cadence
easy
01:10:00
490
47
0.64
VO2 Max
easy
00:45:00
315
47
0.79
WEEK #4
This final week may leave you breathless. But you’ll feel like a pro riding a Grand Tour with less pain at a higher pace.
Threshold
easy
00:50:00
350
54
0.81
Endurance
easy
00:40:00
280
29
0.66
VO2 Max
easy
00:40:00
280
38
0.76
BENEFITS OF STRUCTURED TRAINING PLANS ON ROUVY:
Training Plans for beginners bring you up to speed at your own pace
Train at your own pace any time, no matter the weather or time restrictions
Training on ROUVY can help you meet you weight-loss goals
As you progress, move up to more advanced Training Plans on ROUVY
Since ROUVY's Training Plans are designed by pros, there's no guess work
Each Workout on ROUVY can be ridden on real routes around the world
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!
CHOOSING A WORKOUT ON THE ROUVY APP
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
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.
| 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 | — |
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!
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
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WHY GET STARTED WITH INDOOR CYCLING ON ROUVY
Indoor cycling on the ROUVY app is more than just a fantastic way to stay fit all year! Let’s look at some of the reasons you should consider getting started.
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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