Each week of the Speed Up With Cadex training plan on ROUVY features multiple sessions focusing on different intensity levels and skills, providing a balanced approach to improving overall cycling performance. Build your speed progressively!
GO FASTER WITH THE ‘SPEED UP WITH CADEX’ CYCLING TRAINING PLAN
The "Speed Up With Cadex" training plan on the ROUVY indoor cycling app is a comprehensive 4-week program designed to enhance cyclists’ speed and agility. Developed in collaboration with Cadex Cycling.
WEEK #1
Kick off the first week of the ultimate plan to boost your cycling speed with workouts focused on activating your muscles.
00:55:00
385
40
0.66
Endurance
easy
01:05:00
455
50
0.68
Sprinting
easy
01:10:00
490
50
0.65
WEEK #2
We’ll start with short, high-intensity intervals to optimize oxygen consumption. Then we’ll work on your ”sweetspot zone”.
VO2 Max
medium
01:09:59
490
68
0.76
Sweet spot/tempo
medium
01:15:00
525
70
0.75
WEEK #3
Week 3 of the Speed Up With Cades plan wil focus on your threshold and building your strength and torque. Keep going!
Threshold
hard
01:30:00
630
84
0.75
Strength
medium
01:13:00
511
66
0.73
WEEK #4
Week 4’s first session targets your durability and race-speed development. And finally, more work on your power output.
Threshold
hard
01:20:00
560
92
0.83
Threshold
hard
01:30:00
630
101
0.82
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
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 | — |
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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!
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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