With this plan you'll learn the basics to becoming a better cyclist. Practice short sprints, high intensity rides and pyramid workouts.
IMPROVE YOUR CYCLING WITH THE WORK ON VO2 MAX training PLAN
The Work On VO2 Max training plan on the ROUVY app was tailor-made to help cyclists develop the ability to ride faster, recover quicker, and endure longer. Fill a water bottle, grab a sweat towel, and start this 4-week journey today!
WEEK #1
First, let’s work on your ability to tolerate the by-products of anaerobic work, such as lactate. Next: Sets of VO2 Max intervals.
01:01:00
427
68
0.82
00:58:00
406
72
0.86
WEEK #2
This week, we'll slowly build the intensity of your workouts to extend the duration and effectiveness of your VO2 Max efforts.
00:45:00
315
53
0.84
01:00:00
420
75
0.87
WEEK #3
You should feel considerable fatigue this week, but you're on your way! Time to focus on shorter and longer interval variations.
00:47:30
333
55
0.83
00:45:30
319
59
0.88
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.
00:43:20
303
49
0.83
00:58:00
406
66
0.83
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
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.
Training for improving the magic VO2 max number
Everyone'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.
THE ESSENTIALS OF FTP
When it comes to cycling training, FTP is a term you might have come across. It’s a great way to understand how powerful you are as a cyclist and can help you improve your training structure.
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!
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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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