With this plan you'll learn the basics to becoming a better cyclist. Practice short sprints, high intensity rides and pyramid workouts.
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!
With this plan you'll learn the basics to becoming a better cyclist. Practice short sprints, high intensity rides and pyramid workouts.
First, let’s work on your ability to tolerate the by-products of anaerobic work, such as lactate. Next: Sets of VO2 Max intervals.
This week, we'll slowly build the intensity of your workouts to extend the duration and effectiveness of your VO2 Max efforts.
You should feel considerable fatigue this week, but you're on your way! Time to focus on shorter and longer interval variations.
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 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.
You can find workouts suitable for all levels of fitness on the ROUVY indoor cycling app.
All ROUVY subscription plans begin with a free 7-day trial. Get started today!
YOU’LL GET | Subscription | Free |
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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 | — |
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.
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.
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.
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