Each week of this cycling speed training plan on ROUVY features multiple sessions across different intensity levels and skills, delivering a balanced approach to faster cycling through targeted cycling speed workouts. Build your speed progressively with every indoor workout.
GO FASTER WITH THE ‘SPEED UP WITH CADEX’ CYCLING TRAINING PLAN
This cycling speed training plan on the ROUVY indoor cycling app is a comprehensive 4-week programme designed to boost cyclists’ speed, power and agility. Developed in collaboration with Cadex Cycling. Start training today with a free 7-day ROUVY trial.
About Stephan Nuesser
Since 2008, Stephan Nuesser has led SNDC, a sports science and diagnostics center in western Germany, helping athletes achieve peak performance, especially in cycling, motocross, and triathlon. Nuesser specializes in performance diagnostics and metabolic profiling to optimize health and performance through personalized training and nutrition. Indoor cycling on ROUVY plays a key role in his training programs.
WEEK #1
Your faster cycling training starts here! Kick off Week 1 of the ultimate plan to boost your cycling speed with workouts focused on activating your muscles.
WEEK #2
We'll start with short, high-intensity cycling speed workout intervals to optimize oxygen consumption. Then we'll work on your sweet-spot zone.
WEEK #3
Week 3 of the Speed Up With Cades plan wil focus on your threshold and building your strength and torque. Keep going!
WEEK #4
Week 4’s first session targets your durability and race-speed development. And finally, more work on your power output.
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
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!
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
Lauren Wolff · 10/15/2025
How to improve your speed & get faster at cyclingWant to ride faster and feel stronger? Learn how smart training, better technique, and the right gear can boost your speed, efficiency, and confidence on every ride.
Andy Layhe · 11/7/2025
What’s the Average Cycling Speed - and How to Improve It?What’s a “good” average cycling speed - and how can you make yours faster? Whether you’re a weekend rider or chasing watts on ROUVY, this guide breaks down what really affects your speed, from fitness and aerodynamics to smart training sessions that turn every pedal stroke into progress.
Andy Layhe · 12/5/2025
Cadence Drills on the Bike to Improve Pedalling EfficiencyPedalling efficiency is the quiet upgrade most riders overlook. A few simple cadence drills can smooth your stroke, reduce wasted energy and make every ride feel faster and easier - indoors or out.
Jordan Grimes · 2/12/2026
AERODYNAMICS IN ROAD CYCLING: WHY IT MATTERS AND HOW IT AFFECTS SPEEDWhen cyclists talk about getting faster, aerodynamics often sounds like something reserved for pros, wind tunnels and marginal gains. In reality, the way air flows around you affects every ride. Understanding it can change how you think about speed.
Ric Stern · 6/27/2025
Cycling Cadence 101: What It Is, Why It Matters, and How to Make It Work for YouUnlock the science of cycling cadence and learn how to fine-tune your pedaling efficiency. Whether you’re comparing high vs. low cadence cycling, exploring cadence drills, or seeking your optimal cycling cadence for climbing or sprinting, this guide breaks it all down. Discover what truly impacts your performance and how cadence choices shape endurance, speed, and fatigue on the bike – indoors or out.
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!