ROUVY designed the Puncheur's Plan to help you improve on short, steep climbs by building your anaerobic capacity to enable you to fight fatigue on undulating terrain. After just four weeks of workouts, you can become a stronger puncheur!
CLIMB HILLS FASTER WITH THE ‘PUNCHEUR'S’ TRAINING PLAN ON ROUVY
The 4-week Puncheur's Plan on the ROUVY indoor cycling app is an easy-to-follow, 4-week training plan designed to give you the explosive strength, agility and endurance you need to climb hills faster. Are you ready to become a better cyclist?
WEEK #1
In Week 1, we’ll start building your ability to handle frequently changing or repeatedly escalating tempos at high intensities.
WEEK # 2
Week 2 is a lot like Week 1, but a bit more intense. It’s part of the plan to make you a stronger, more explosive cyclist.
WEEK #3
Now let’s turn up the heat with extra sprints, a VO2 Max test, and a workout to get your legs spinning from heavy intervals.
WEEK #4
To round out this cycling training plan, let’s do some anaerobic threshold and tempo workouts. Keep going, puncheur!
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!
ROUVY Specialized MTB
Welcome to the plan of the coach of the Rouvy Specialized Cycling Team. This plan is designed for MTB riders who are not afraid to train hard. Jakub Kadlec, has created this training plan for you.
Improve your Endurance with Liv
Endurance is essential, build it with us. This training plan, developed by Stephan Neusser in collaboration with Liv Cycling, will help you achieve your goals.
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.
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 19.99per 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
Alex Filippov · 6/20/2023
Improve your cycling performance with these 10 strength exercisesHave you ever wondered how come 100-meter sprinters are so jacked? It's hard to believe anyone can build so much muscle by sprinting for 10 seconds, right? Well, here’s a little secret. Most of that muscle and strength are a result of rigorous sessions at the gym. The same goes for skiers, tennis players, and all other top athletes.
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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