Stephan Neusser created this series of workouts in cooperation with Cadex Cycling. Let's build up your performance levels with our power training plan. Over the next four weeks you will learn to improve your power output, VO2max and muscular endurance.
Indoor cycling training plan: 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.
WEEK #1
To get things started, these three workouts will build your aerobic capacity, and boost your body’s ability to burn fat for fuel.
Endurance
easy
00:45:00
315
31
0.65
Endurance
easy
00:50:00
350
39
0.68
Endurance
easy
00:55:00
385
43
0.69
WEEK #2
It’s time to develop your power output with short, high-intensity intervals to increase your VO2 Max, FTP and stamina.
VO2 Max
medium
00:55:00
385
57
0.79
Threshold
medium
01:05:00
455
72
0.82
WEEK #3
In Week 3, you’ll vary your cadence to increase your cycling-specific strength, VO2 Max, FTP, and stamina.
01:15:56
532
81
0.8
Strength
medium
01:05:00
455
61
0.75
WEEK #4
Strength and torque are the targets this week. As you vary your cadence, pay attention to your core stability!
Strength
medium
01:14:00
518
74
0.77
Strength
hard
01:15:00
525
75
0.77
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:
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
TRY NEXT PLAN!
Build 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.
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Push Harder
Get ready for a wild ride and push as hard as you can.
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 | — |
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
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 CHOOSE THE RIGHT CYCLING TRAINING PLAN ON ROUVY
If you take your cycling seriously and are committed to improving your fitness, then using a training plan as a key part of your routine is the best way to reach your goals and allow you to compete at a higher level. In this handy guide, you’ll find all you need to know about choosing the right ROUVY training plan.
Maximizing your cycling performance: The ultimate guide to power-to-weight ratio
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.
8 reasons cycling’s a fun, effective way to lose weight
If you’re struggling to lose weight, cycling offers a fun, low-impact way to burn calories and speed up your metabolism. No matter your current level of fitness, by combining both outdoor and indoor riding, you can stay on track and hit your weight-loss goals sooner. And as a bonus, you’ll have a great time!
Faq
START ON ROUVY AND ENJOY A FREE, 7-day TRIAL
To get fit while riding more than 1,300 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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