Build strength with JOSÉ HERmIDA'S cycling training plan on ROUVY

Elevate your fitness and cycling with José Hermida's 6-week training plan on ROUVY. Designed by the mountain biking legend, it caters to all fitness levels, blending aerobic endurance, strength, HIIT and tempo workouts.

WORK OUT WITH JOSÉ HERMIDA FOR 6 WEEKS ON THE ROUVY APP

You’ll start with foundational aerobic work and progress through structured sprints, strength sessions, and HIIT, all while learning essential pedalling skills. The mixture of intensity and recovery will ensure you stay motivated and see results.

ABOUT José Hermida

Spain’s José Hermida has been a prominent figure in mountain biking world for more than two decades. He won the 2010 UCI Mountain Bike Marathon World Championship and earned a silver medal in the 2004 Olympics in Athens.

WEEK #1

Start with an aerobic endurance workout to become more efficient, followed by pyramid sessions at a steady cadence.

WEEK #2

Week 2 starts with short sprints to improve your finishing speed. Then we’ll focus on efficient power transfer to the pedals.

WEEK #3

Let’s “HIIT it” with some high-intensity interval training, and follow that up with tempo intervals to boost your endurance.

WEEK #4

Week 4 is all about boosting your speed, power and explosiveness! Sprint hard, maintain a high cadence, and stay positive.

WEEK #5

Endurance and tempo intervals make up the first session in Week 5, followed by another HIIT workout. Stay focused!

WEEK #6

In this final week, we’ll start with more tempo intervals, and then HIIT to increase your FTP. Push your limits – and keep going!

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:
Beginner cycling training plans bring you up to speed at your own pace
Train indoors any time, no matter the weather or time restrictions
Training on ROUVY can help you meet your fitness and 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

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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!

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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
Unlimited riding
Workouts and Training Plans
Challenges
Events
The possibility to pause your subscription
Loyalty discounts and perks
Free
Unlimited riding20 km / month
Workouts and Training Plans
Challenges
Events
The possibility to pause your subscription
Loyalty discounts and perks

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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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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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