Stephan Nuesser designed the Improve Your Endurance plan on the ROUVY indoor cycling app to help you handle longer distances with greater ease and efficiency. The workouts simulate real-world conditions to keep the experience enjoyable.
4 WEEKS TO GREATER ENDURANCE: A TRAINING PLAN BY ROUVY & LIV
The Improve Your Endurance training plan by Liv Cycling was carefully crafted by noted cycling coach Stephan Nuesser to give cyclists on ROUVY a clear, step-by-step path to boost their aerobic capacity, stamina, and overall performance.
ABOUT LIV CYCLING
Liv Cycling is dedicated to supporting women in cycling, offering products designed for women by women. The company, a longtime ROUVY partner, focuses on enhancing women's cycling through innovation and community involvement.
WEEK #1
The workouts in this first week were designed to activate your muscles and help build your aerobic capacity. Let’s go!
Endurance
easy
00:50:00
350
34
0.64
Endurance
easy
00:55:00
385
41
0.67
01:00:00
420
47
0.69
WEEK #2
Week 2 starts with short intervals to optimize oxygen consumption, followed by a workout to boost your aerobic performance.
VO2 Max
medium
00:55:00
385
55
0.77
Sweet spot/tempo
medium
01:10:01
490
64
0.74
WEEK #3
Let’s do some work on your VO2 Max and FTP (functional threshold power), followed by a “Mountain Strength” workout.
Threshold
hard
01:15:00
525
75
0.77
Strength
hard
01:05:00
455
76
0.84
WEEK #4
To close things out, we’ll do a “Threshold on the Move” workout to build your FTP, and then a race simulation. Keep going!
Threshold
hard
01:10:24
493
78
0.82
01:15:00
525
81
0.81
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 | — |
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
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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.
Faq
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