Whether you're aiming to boost your endurance, increase your strength, get fit, or simply savor a virtual ride through picturesque routes, the ROUVY workout feature is a great asset in your cycling journey.
Within the ROUVY App you have an extensive collection of workouts designed to help you achieve your cycling goals: strength, endurance, recovery, and overall cycling performance.
In this article we cover the basics of the ROUVY workout feature: where to find workouts, how to import one, workout segments, the execution score, and the workout riding screen.
Check out the other articles in this section for more on training plans, types of workouts, the workout creator, and more.
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What the latest release changed
Each of these has its own section below. The Changelog lists everything else the release brought. |
Workout onboarding
The first time you open the workout section in the ROUVY app, a short guided tutorial walks you through how workouts are organized and how to start one.
This onboarding appears for everyone, so whether you are new to ROUVY or returning after an update, you can get oriented quickly. Follow it once, then jump straight into training.
Workouts on the Riders Portal
Once your ROUVY account is set up, you can search our whole base of workouts on the Riders Portal.
Go to ROUVY.com, log in, and click Workouts in the top bar.
The tab gives you an overview of everything available:
- the top section is a curated selection of the newest and most popular workouts;
- slide it to the right to see all the latest additions.
Below that, workouts are grouped into sections to make choosing easier: recommended, latest official workouts, triathlon workouts and so on, each one sliding to the right.
Pay attention to My Collections: it holds the workouts you created, the ones you marked as favourites, and the workouts that come in from other apps connected to ROUVY.
The Browse all workouts tile, first in the Workouts section, filters the whole selection by duration, difficulty, training effect and more. If the curated picks leave you uninspired, start there.
Every workout tile summarises what matters most:
- the duration of the workout;
- its Training Stress Score;
- the coins you can earn, awarded segment by segment based on your performance;
- its relative threshold.
Click the tile for the full description: its route, a detailed workout profile, average power, FTP maximum and minimum, and more. Scroll down for similar workouts.
Use Add to Favorites to keep a workout in your My favourites collection, on the Riders Portal and in the ROUVY app alike. When you are ready to ride, click Open in App.
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Workout favourites and route favourites are two separate lists The heart on a workout puts it in your workout favourites, reachable from Favorite workouts in the Workouts section and from My Collections. The heart on a route tile is a different list, which lives in the Routes section next to your Ride later queue. Both are described in Ride later and favourite routes. Marking a workout as a favourite does not put its route anywhere, and marking a route as a favourite does not affect your workouts. |
One more function hides behind the three dots next to Share: Duplicate and Edit copies a workout into the workout creator so you can tailor it to your needs.
Workouts in the ROUVY App
All ROUVY workouts are available in the app as well. If you are already in the saddle, click Workouts in the left-hand menu of your dashboard.
| For the best experience, keep the ROUVY app up to date. Our Changelog shows what each release brought. |
The Workouts section has a structure built to put the most relevant content first. The menu gives you quick access to:
- Search workouts;
- Training plans;
- Favorite workouts;
- power control and slope control workouts;
- creating a workout;
- importing a workout.
If you have app integrations enabled, your imported workouts appear as their own sections just below the menu. More on that in Connected Apps.
The rest of the tab mirrors the Riders Portal: a curated selection ready to go, trending picks, triathlon workouts and more. Scroll down in the Workouts section to see everything.
You can browse everything in the app too, through the Search Workouts tile.
Filters include duration, difficulty and training effect, plus an option to include non-official workouts.
Clicking a workout tile opens the detail: the full profile with every segment, the duration, the heart rate zone and your FTP. More on segments below.
From that screen you can also:
- click Change to pick a different route for the workout;
- click the download symbol to download the route video in advance, which keeps the ride smooth;
- click the edit icon next to FTP to enter it manually or let it be auto-estimated. For the most accurate number, ride one of the ROUVY FTP tests;
- click the heart icon to add the workout to your favourites.
| The app remembers the last route you chose for a workout. The next time you pick that workout, the route is already selected. |
When you are ready, hit the big yellow Start Workout button and enjoy the ride.
Adding your own workouts
There are three ways to get a workout of your own into ROUVY: import a file, build one in the workout creator, or bring it in from another app you have connected.
The first two live at the very bottom of the Workouts tab, under Add your own workout.
Import a file
Click Import from file, then drag your file into the Import Workout field, or click to upload it from your computer. You can do the same on the Riders Portal, with the Import from file button at the top of the Workouts tab.
File import accepts .mrc, .erg and .zwo files.
From a connected app
Workouts from apps you have connected to ROUVY arrive on their own: no file, no upload. They appear in My Collections on the Riders Portal, and as their own sections in the Workouts tab of the app.
Which apps can send workouts, and how to connect each one, is covered in Connected Apps.
Workout segments
Workout segments are the parts of a workout, each with its own duration, intensity in watts and heart rate zone. Strung together, they form a structured workout that targets a particular goal: endurance, strength, or intervals.
You can see all the segments of a workout on its profile, the same profile you will follow later on the riding screen.
Hover over or click a segment to see its heart rate zone, power target and duration above the profile.
A full structured workout usually cycles through several kinds of segment:
- a warm-up;
- the main intervals, for example 5 x 2 minutes at high power with 2 minutes of recovery;
- a cool-down.
Each one guides your effort to keep you in the right training zone. Building your own is covered in the Workouts section.
Workout execution score
Every workout you complete is scored on how closely you match each segment's power target.
The score is shown as stars, and it decides how many coins you earn. It tells you how well you followed the plan, separately from your raw power numbers.
How each segment is scored
ROUVY rates each segment as you ride it, by how well you hold its target power:
- full star: you hit the target power within the acceptable range;
- half star: you were close, but off target;
- no star: you were too far off, or you skipped the segment.
Your total score
When you finish, the segment stars are combined into a total rating for the whole workout, shown on your Workout Summary screen.
Coins earned segment by segment
Coins are no longer all or nothing. You earn them segment by segment, in proportion to how well you perform in each one. The better you match the targets across the workout, the more of the available coins you collect, and the coin figure on the workout tile is the maximum.
Workout riding screen
The workout riding screen keeps every indicator you need in view. By default it shows:
- the segments widget in the top-left corner, with your current segment;
- the main widget in the bottom-left corner, with your power, speed, heart rate and cadence;
- the workout profile along the bottom, with all segments and your position in them;
- time and experience points in the top-right corner, next to the Menu button;
- a skip segment button and the resistance buttons in the bottom-right corner.
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The resistance buttons raise or lower your FTP for this workout. Click them and you see the change in the workout profile straight away, with the value shown above the buttons. Maximum power is limited to 1.5 times your base power. |
Skipping parts of a workout
You can skip parts of a workout, for example a warm-up or a cool-down you do not need that day. Use the skip segment button on the riding screen to move past the current segment.
You can skip up to 20% of a workout's total duration and still have it count, so you need to complete at least 80% of it. If a skip would take you past that limit, you get a warning in the ROUVY app and in the Companion app before you continue.
| Skip more than 20% and the workout does not count towards Challenges or your training plan. Skipped segments also earn no star in your execution score. |
See and be seen on the same route
You can now see other riders on the same route while they are doing a workout, and they can see you. The models behind the two modes have been unified, so you share the road even when you are riding in different ways.
- riders in workouts are marked with a fire icon in the Nearby list;
- the same fire icon appears next to their nickname above their avatar;
- avatar labels are on by default, so it is easy to spot who is in a workout.
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Being visible does not change how either mode works: workout and ride mechanics stay the same. It applies to Ride and Workout modes only. Riders in Races and Group Rides on the same route stay invisible to everyone outside their event. |
Workout summary
When you finish, the Workout Summary screen gives you the whole session at a glance:
- the actual duration of your workout;
- its average power and cadence;
- your total star rating;
- the experience points and coins you earned.
You also get your workout profile with every segment, and your actual effort drawn on the same graph. Look through it, then click Save and close.
More on the types of workouts and on ROUVY training plans.
For more help, please feel free to contact us.