This comprehensive training plan is designed to give cyclists the know-how a professional sprinter would receive. Over four weeks on ROUVY, you'll engage in targeted cycling workouts to enhance your sprinting skills and build your strength.
INDOOR CYCLING TRAINING PLAN: HOW TO BE A FASTER SPRINTER
Michael Kolář, a coach and former pro cyclist, put together this demanding training plan for sprinters to help them increase their strength, speed and pedalling efficiency in just four weeks on the ROUVY indoor cycling app.
ABOUT Michael Kolář
Meet Michael Kolář, a professional sprinter and the lead-out man for none other than Peter Sagan. His journey is inspiring, starting from their youth category days and culminating in riding for the same world tour team, Tinkoff Saxo or Bora-Hansgrohe. Michael played a pivotal role in Peter's sprint in Doha in 2016, contributing to Peter's second world championship title. Now, as an ex-pro and coach, Michael is dedicated to helping younger riders.
WEEK #1
To start, we’ll activate your muscles with a few sprint workouts, then do a workout that will test all your performance zones.
WEEK #2
In week two of the Sprinter’s Plan, you'll develop your power output by alternating between low and high cadence.
WEEK #3
In Week 3, we’ll continue to develop strength. To finish: Some high-intensity work in the anaerobic zone. Let’s go!
WEEK #4
And finally, two sprint workouts with max explosiveness, and some fast-cadence work to take your speed to new levels!
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!
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Time-Trialist's Plan
Improve your TT skills and rocket speeds while hammering it home in your Tempo and Sweet Spot zones, riding steadily, and pushing your aerobic threshold power to the max.
CHOOSING A WORKOUT ON THE ROUVY APP
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
Yearly
USD 149per year
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
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.
Optimal hydration for cyclists and triathletes: Mastering sweat rate and electrolyte balance
A well-thought-out hydration strategy that’s based on an athlete’s sweat rate can help optimize performance, prevent dehydration and ensure readiness for any race condition. Here, we’re taking a look at how to measure sweat rate, and how cyclists and triathletes can utilize it both before and during a competition.
A guide to key cycling metrics that can improve your riding
Learn about some essential metrics to help you understand why they are important in monitoring and measuring your progress when creating a training plan. I will discuss setting goals, FTP testing, power training zones, Normalised Power, Intensity Factor (IF) and Training Stress Score (TSS). There is no need to feel daunted by these terms, data and numbers if you keep reminding yourself to stick to your plan and use the training metrics available on ROUVY to help you with your riding.
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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