With this VO2 max training plan for cycling, you’ll push your aerobic ceiling higher and unlock stronger performance. Build your fitness with cycling VO2 max intervals, high-intensity rides and structured pyramid workouts.
IMPROVE YOUR CYCLING WITH THE WORK ON VO2 MAX training PLAN
This VO2 max cycling workout plan on the ROUVY app is designed to help cyclists ride faster, recover quicker and build lasting endurance. Fill a water bottle, grab a sweat towel and start this 4-week journey today. Sign up now and get started with a free 7-day ROUVY trial.
WEEK #1
First, let's work on your ability to tolerate the by-products of anaerobic work, such as lactate. Next: Sets of cycling VO2 max intervals.
WEEK #2
This week, we'll slowly build the intensity of your VO2 max cycling workouts to extend the duration and effectiveness of your VO2 max efforts.
WEEK #3
You should feel considerable fatigue this week, but you're on your way! Time to focus on shorter and longer interval variations.
WEEK #4
It’s the last week! Just two more workouts left, and then a well deserved rest. Let’s push your limits and then wrap it up.
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
CYCLING TRAINING TIPS FROM THE ROUVY TEAM
Daniel Turek · 7/17/2025
How to improve your VO2 MAX with cycling workouts that actually workLooking to increase VO2 Max and take your cycling to the next level? Here are some tips on how to improve VO2 Max with a structured training strategy built on science and smart progression. Discover the best workouts for VO2 Max gains, plus advice for recovery, pacing and tracking progress to unlock your full endurance potential.
Andy Layhe · 1/29/2026
VO2 max chart by age and gender - What’s a good VO2 maxYou’ve spotted VO2 max on your wearable. It looks official. It changes. Your friend’s is higher. Now you’re wondering whether you’ve been accidentally living as an endurance athlete or as a houseplant.
Leo Lendvorsky · 11/27/2023
Training for improving the magic VO2 max numberEveryone'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.
Ric Stern · 4/15/2025
WHAT ARE TRAINING ZONES? THE SCIENCE OF CYCLING INTENSITY & PERFORMANCEUnderstanding training zones is key to maximizing your cycling performance. These zones help define effort levels, ensuring your training is structured and effective. Whether you use heart rate or power-based zones, they provide a clear guide for optimizing endurance, speed, and recovery. This guide explores how training zones work, how to test your fitness, and how to use these insights to improve.
Jordan Grimes · 2/9/2026
What is a good FTP in cycling?FTP is more than just a number – it’s a powerful way to measure fitness, set training zones and track progress. Discover what counts as a good FTP for cyclists, how gender and age influences FTP, and what it really takes to improve your cycling power.
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FLEXIBLE PLANS, AND A 7-DAY FREE TRIAL
All ROUVY subscription plans begin with a free 7-day trial. Get started today!
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!