The 12 sessions in the Masters Plan on ROUVY provide a comprehensive approach designed to help older cyclists hit their goals. These 35- to 60-minute workouts will enhance base endurance, cycling-specific strength, and maximum oxygen uptake.
turn back the clock with the MASTERS training PLAN
For cyclists 50 and older who want to get faster and more fit, the six-week Masters training plan on the ROUVY indoor cycling app is perfect. Coach Stephan Nuesser designed these sessions to address the reality that – as we age – strength and oxygen-transport capacity tend to decline. Sign up for a free 7-day ROUVY trial and get started today.
ABOUT STEPHAN NUESSER
Since 2008, Stephan Nuesser has led SNDC, a sports science and diagnostics center in western Germany, helping athletes achieve peak performance, especially in cycling, motocross, and triathlon. Nuesser specializes in performance diagnostics and metabolic profiling to optimize health and performance through personalized training and nutrition. Indoor cycling on ROUVY plays a key role in his training programs.
Masters plan: WEEK #1
You’ll ease into the Masters training plan with a mix of low- to mid-intensity efforts focusing on building your base fitness. Additionally, very short high-intensity intervals are included to activate your neuromuscular system.
Masters plan: WEEK #2
Week 2 begins with moderate VO2 Max intervals to get you accustomed to higher effort levels, followed by a mix of intensities within your aerobic and base training zones.
Masters plan: WEEK #3
Here, strength training is introduced, with specific intervals and cadence work designed to improve your strength. Oxygen uptake is taken to the next level as your sessions incorporate higher power demands.
Masters plan: WEEK #4
This week includes the final VO2 Max-focused session. Longer strength intervals with carefully planned durations and cadences will provide the push needed to build more power.
Masters plan: WEEK #5
The skills developed thus far are transferred into improving your threshold power. Higher intensities and extended time spent in specific power zones will enhance your durability and endurance.
CHOOSING A WORKOUT ON THE ROUVY APP
Masters plan: WEEK #6
A balanced mix of intensities and longer intervals in your Functional Threshold Power (FTP) zones will deliver the final boost needed to elevate your overall performance and prepare you for the outdoor cycling season.
BENEFITS OF SUBSCRIBING TO ROUVY
AFTER THE masters TRAINING PLAN: WHAT’S NEXT?
After completing this training plan, it's crucial to give your body the rest it needs. Ignoring rest and recovery can lead to overtraining. Enjoy a week of easy riding – either outdoors or on ROUVY – in zones 1 and 2, maintaining a steady cadence of 90 RPM. Again, it’s crucial to ride EASY. Keep going! … but very easily.
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
CHOOSING A WORKOUT ON THE ROUVY APP
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
TRY NEXT PLAN!
FAT BURNER PLAN
The Fat-Burner plan combines varied interval training, boosting metabolism and burning fat. Tailored sessions build lean muscle and improve fitness, guiding you to a stronger, fitter body.
Build your power
The 4-week Build Your Power plan on the ROUVY indoor cycling app will help cyclists get faster by improving their power output, strength and endurance.
Increase your FTP
Want to take your performance to the next level? This plan will help you improve your FTP. Jakub Kadlec from the ROUVY Specialized Cycling Team designed it for you.
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 | — |
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!
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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