Designed by the Lidl-Trek team for riders on the ROUVY indoor cycling app, this training plan boasts structured workouts to help increase your FTP. Get ready for threshold training, high-cadence sprints and intermittent anaerobic intervals.
increase your ftp: A 4-week cycling training plan by lidl-trek
The Lidl-Trek professional cycling team brings you this 4-week training plan designed for advanced riders to help you increase your FTP with the help of threshold and speed development. Try out the systematic training recommended by the pros themselves.
ABOUT lidl-trek
Lidl-Trek is a men's and women's UCI WorldTeam, known for its excellence in road racing. The team boasts a roster of talented cyclists and has achieved numerous successes in prestigious competitions globally.
ROUVY is Lidl-Trek’s official virtual cycling partner, providing virtual training and race reconnaissance.
WEEK #1
Let’s get right down to it, and not waste any time! Threshold training and sprints for your fast-twitch muscle fibres await.
VO2 Max
medium
00:43:00
301
57
0.89
Sprinting
easy
00:48:00
336
37
0.68
WEEK #2
In Week 2, we'll test the threshold a little more, adding more intervals and one new workout.
VO2 Max
medium
00:49:30
347
65
0.89
Threshold
medium
00:58:00
406
67
0.83
WEEK #3
In Week 3, we'll work mainly on high-cadence sprints and intermittent anaerobic intervals. Keep going!
Sprinting
easy
00:53:20
373
40
0.67
VO2 Max
hard
01:10:00
490
79
0.82
Threshold
hard
01:10:00
490
93
0.89
WEEK #4
This week will be the last time we increase the training load. You're in for one last week to your better FTP. Come on!
Sprinting
easy
01:00:15
422
46
0.68
VO2 Max
hard
01:24:00
588
94
0.82
Anaerobic
medium
00:55:00
385
74
0.9
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 the next training plan from LIDL TREK
Become an all-rounder specialist with Lidl-Trek's effective training plans to better your performance by improving explosiveness, strength and speed.
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.
| 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
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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.
Training for improving the magic VO2 max number
Everyone's buzzed about that magic number: VO2 max. Athletes globally flaunt and compare this metric. VO2 max reigns supreme in the endurance sports realm. But what's the 'perfect' VO2 max value for endurance pursuits? And, of course, how can you boost your VO2 max? Dive into today's article, and I'll shed some light on these questions.
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.
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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