If you’re a mountain biker and who’s not afraid to work hard, ROUVY Specialized team coach Jakub Kadlec has an indoor training regimen to build your fitness. This 4-week plan includes structured workouts that simulate real-world MTB conditions.
The ROUVY Specialized mountain bikE PRO training plan
The ROUVY Specialized MTB training plan was crafted to help mountain biking enthusiasts enhance their skills and strength with pro-designed workouts on the indoor cycling app. Designed by Jakub Kadlec, a ROUVY Specialized team coach.
WEEK #1
We’ll start the week with a sprint session to activate your fast-twitch muscle fibres, and finish with high-intensity intervals.
00:35:30
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01:07:00
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01:11:00
497
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WEEK #2
In Week 2, you’ll take on short sprints that will improve your finishing speed, as well as another HIIT session. Don’t hold back!
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0.68
01:07:00
469
56
0.71
01:11:00
497
82
0.83
WEEK #3
Keep it going with short sprints to improve your finishing speed, followed by workouts to build skills specific to an XCO race.
00:42:40
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0.68
medium
01:17:30
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00:55:00
385
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0.82
WEEK #4
Finish up with some sprints designed to improve your absolute speed, strength-building work, and one last HIIT session.
00:51:00
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0.72
01:17:30
543
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01:00:15
422
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0.84
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 NEXT PLAN!
Climber's plan
Improve your climbing by building strength through torque on the pedals to help you keep a constant tempo on long and steep climbs.
Puncheur's plan
Ride like a Puncheur, a typically well-rounded, powerful, and agile rider. It will help you ride stronger for longer over hilly terrain.
Work on VO2 Max
This training plan was developed by the ROUVY Specialized Cycling Team coach. It will help you improve your VO2 Max.
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.
| YOU’LL GET | 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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Get the most out of your ROUVY rides with Strava Live Segments
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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
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