Suitable for novice and intermediate cyclists, ROUVY’s easy-to-follow Push Harder cycling training plan is a great way to achieve substantial improvements in just six weeks. Each week features a wide variety of workouts designed by pros.
GET STARTED WITH ROUVY’S Push harder CYCLING training plan
The Push Harder plan on the ROUVY indoor cycling app is a great way for newer cyclists to improve their fitness and performance through structured workouts over the course of six weeks. Pace yourself – it's going to be a challenge!
WEEK #1
Where to start Week 1? With the basics, of course. We’ll work on fundamentals and endurance, and improve your fat burning.
WEEK #2
Get ready to speed things up this week. You’ll do short sprints, some structured intervals, and four ramps at a high cadence.
WEEK #3
You’ll push hard in Week 3! We’ll work on your riding at high intensity, do some serious fat burning, and improve your VO2 Max.
WEEK #4
In Week 4, we make the workouts just a little bit harder to challenge your body in every session. Show us what you're made of!
WEEK #5
To build endurance, Week 5 will include your longest ride so far. Drink plenty of water during your workout to stay hydrated!
WEEK #6
The finish line is in sight, but you’ll want to stay out of your comfort zone and push yourself! Finish with a simulated race.
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
TRY NEXT PLAN!
Lidl Trek's Plan
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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.
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.
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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8 reasons cycling’s a fun, effective way to lose weight
If you’re working 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 riding and training on the ROUVY indoor cycling app, you can stay on track and hit your weight-loss goals sooner. And as a bonus, you’ll have a great time!
WHY GET STARTED WITH INDOOR CYCLING ON ROUVY
Indoor cycling on the ROUVY app is more than just a fantastic way to stay fit all year! Let’s look at some of the reasons you should consider getting started.
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.
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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