Carried out over the course of six weeks, Ric Stern’s Serious FTP Builder training plan will have you riding faster and stronger on the flats and up hills. It’ll increase your endurance, whether you ride indoors or out. It’s easy to follow – but not easy!
A VETERAN CYCLING COACH’S 6-wEEK PLAN TO BUILD YOUR FTP
Pro coach Ric Stern tailored the Serious FTP Builder training plan to provide an effective way for advanced cyclists to improve their FTP, aerobic capacity, VO2 Max and endurance. Complete the plan to win Coins and an exclusive virtual jersey.
ABOUT Ric Stern
Ric Stern has coached cyclists since 1997, using an evidence-based approach that focuses on the holistic needs of each athlete. His achievements include developing a ramp-based test for estimating FTP, and creating training zones. The cyclists he’s coached include a 2011 elite men’s world champion in track endurance, Paralympic medalists, Tour de France competitors, and two-time winners of The Transcontinental Race.
WEEK #1
You’ll start with MIET (moderate intensity endurance training) and some endurance work to help you start riding stronger.
WEEK #2
Using a combination of over/under efforts and high intensity power workouts, you’ll start to challenge your FTP and VO2 Max.
WEEK #3
FTP and high-end anaerobic power are the main efforts this week to really get the legs and heart pumping, and boost stamina.
WEEK #4
It’s time to increase the number of workouts to four, and add two new ones that will focus on threshold & intervals in Zone 7.
WEEK #5
Anaerobic efforts, threshold intervals and MIET will help increase your FTP and endurance. Be ready for a shortish, steady ride.
WEEK #6
To finish, we'll add a workout that combines anaerobic and sweetspot efforts, and finish the training behind your increased FTP.
AFTER THE 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.
complete the plan & win a virtual CycleCoach jersey
In addition to an improved physique, ROUVY riders who complete the Serious FTP Builder training plan will win Coins and an exclusive virtual CycleCoach jersey.
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
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.
| 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
Q&A: Cycling coach Ric Stern has a serious plan to build your FTP on ROUVY
Coach Ric Stern sat down with ROUVY to discuss his career, some of his athletes’ many achievements, and the Serious FTP Builder training plan he created for the app. He crafted the plan to help advanced cyclists boost their functional threshold power while building endurance and overall performance.
Understanding FTP and the Anaerobic Threshold
Every moderately advanced cyclist has probably encountered the terms FTP or anaerobic threshold (AT). If they haven't already, they are likely to receive a question from another cyclist in the near future: "What's your FTP?" or read about their favourite athlete undergoing threshold or FTP training. These two parameters appear frequently in the vocabulary of endurance athletes, yet they are often insufficiently understood. If you ask your cycling buddy why they apply intervals at the FTP or AT level, they might not be able to answer. In this article, I will try to explain these two concepts in understandable terms and from a sports science perspective.
Training for improving the magic VO2 max number
Everyone's buzzed about that magic number: VO2 max. Athletes globally flaunt and compare this metric. VO2 max reigns supreme in the endurance sports realm. But what's the 'perfect' VO2 max value for endurance pursuits? And, of course, how can you boost your VO2 max? Dive into today's article, and I'll shed some light on these questions.
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.
THE ESSENTIALS OF FTP
When it comes to cycling training, FTP is a term you might have come across. It’s a great way to understand how powerful you are as a cyclist and can help you improve your training structure.
TRIATHLETES / CYCLISTS KEY TRAINING PRINCIPLES FOR ENDURANCE
There is no single training method that is the best or works for everyone. Therefore, looking at what others are doing and copying their training sessions is not the smartest thing to do. It doesn't work and has never worked.
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
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