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, including strength, endurance, recovery, and overall cycling performance.
In this article, we will cover the basics of the ROUVY workout feature: where to find them, how to import a workout, workout segments, and the workout riding screen.
Check out other articles in this section for more details on training plans, types of workouts, workout creator, and more.
| IMPORTANT All ROUVY workouts are in Erg mode and this setting CANNOT be changed. |
Workouts on the Riders Portal
After you've set up your ROUVY account, you can search our extensive base of workouts directly on the Riders Portal.
Go to ROUVY.com, log in to your account, and click on the Workouts tab on the top bar.
This tab gives you a comprehensive overview of all ROUVY workouts:
- The very top section gives you a curated selection of the newest most trending workouts.
- Slide this section to the right to see all the hottest additions to our selection.
All the workouts in the Workouts tab are divided into comprehensive sections to make your decision on choosing a workout easier.
If you scroll down, you can see all the different sections, such as recommended workouts, latest official workouts, triathlon workouts, and so on - all of which you can browse by sliding the section to the right.
Pay attention to the 'My Collections' section, which includes your created workouts, the ones added as your favorites, and workouts imported from other apps connected to ROUVY.
Read more on creating your workout here, and on the connected apps here.
It is important to note that the 'Browse all workouts' tile - the first one in the 'Workouts' section - lets you filter through our big selection based on a variety of factors - duration, difficulty, training effects, etc. If you feel uninspired by our curated selection - start browsing and find your perfect workout!
Each workout tile includes a summary of the most important workout features to facilitate your search.
On each workout tile, you can immediately see
- the duration of the workout,
- its Training Stress Score (read more here),
- amount of coins for completing the workout and
- its relative threshold.
Click on the workout tile to open a more detailed workout description, including its route, a detailed workout profile, average power, FTP maximum and minimum, and much more.
Scroll down to see similar workouts, if you fancy exploring more.
With the help of the 'Add to Favorites' button, you can always get back to this workout in the 'My favourites" collection both on the Riders Portal and in the ROUVY app.
When you are ready to cycle - click on the 'Open in App' button and continue.
Another important function here is hidden behind the three dots next to the 'Share' button.
By clicking on the three dots and then on 'Duplicate and Edit', you can copy this workout into the workout creator, to adjust and change this already created workout to tailor it to your specific needs.
Check out our article on Workout Creator to see how you can create your own workouts!
Workouts in the ROUVY App
All the ROUVY workouts are available to you in the ROUVY app as well.
If you are in the saddle and ready to cycle, just click on the 'Workout' tab in the left-hand menu on your ROUVY App dashboard!
| For the best ROUVY experience, make sure you have the newest version of the ROUVY app - download it from here. |
The Workouts tab in the ROUVY app mirrors the Riders Portal, meaning that you also have a curated selection of workouts available to you with one click, as well as other sections such as trending workouts, triathlon workouts, and more.
You can browse all workouts in the ROUVY app as well by clicking on the 'Search Workouts' tile.
Available filters include duration, difficulty, and training effect, as well as an option to include non-official workouts.
If you click directly on the workout tile, you see more detailed information on the workout, including the detailed workout profile, sectioning all the workout segments, its duration, heart rate zone, and FTP.
Read more on the Workout Segments here.
Click on the settings symbol on the yellow 'Start Workout' button, to check the correctness of your FTP for this session, as well as the chosen route.
You can download the route video to make sure your workout goes smoothly, or choose another route for the workout. Check out this article on tips for downloading the route.
Finally, hit the big yellow 'Start Workout' button and enjoy your ride!
Importing Your Workout
At the very bottom of the 'Workouts' tab in the ROUVY app, you'll find a field called 'Add your own workout'. You can import your workout here as well as create one from scratch.
| You can only import .mrc, .erg, and .zwo files. |
After clicking on the 'Import from file' button, simply drag your .erg, .mrc, or .zwo file into the Import Workout field that appears, or click to upload the file directly from your computer.
You can also import your workout on the Riders Portal in the Workouts tab.
You can do so by hitting the 'Import from file' button on top of the page.
Drag your .erg, .mrc, or .zwo file into the Import Workout field that appears, or click to upload the file directly from your computer.
Workout Segments
In the ROUVY app, workout segments are specific parts or intervals of a workout that are designed with a defined duration, intensity (power in watts), and your heart rate zone.
These segments are strung together to form a structured workout that targets particular fitness goals like endurance, strength, or interval training.
You can see all the workout segments for a particular workout on the workout profile that you can see after clicking on a workout tile. This is the same profile that you can see and follow later on your workout riding screen.
When you hover or click on a particular segment, you can see each segment's heart rate zone, power target, and its duration above.
In a full ROUVY structured workout, you’ll usually cycle through multiple segments, such as:
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Warm-up segment
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Main intervals (e.g., 5x 2-minute high power with 2-minute recovery)
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Cool-down segment
Each segment guides your performance to help you stay in the right training zone.
Learn how to work with segments and create your own workouts in this article.
Workout Riding Screen
Your workout riding screen is designed to help you follow all the necessary indicators and workout statistics.
On default, your riding screen will include
- your segments widget in the top-left corner, which shows tour current segment,
- your main widget in the bottom left corner shows your current power, speed, heart rate, and cadence,
- a workout profile at the bottom of the screen showing all the workout segments and your current position,
- time and experience point indicators in the top-right corner together with a 'Menu' button,
- a skip segment button, and buttons to adjust resistance in the bottom right corner.
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The buttons for adjusting resistance will raise or lower your FTP for this workout. By clicking on the buttons you can see the immediate change in your workout profile as well as a specific value above the buttons.
Maximum power is limited to 1.5x base power. |
Workout Summary
After completing your workout, you will be presented with a Workout Summary screen. This summary screen is a valuable tool for tracking your progress and ensuring your training stays on target.
This screen gives you a comprehensive overview of your session and several important metrics:
- the actual duration of your workout,
- its average power and cadence,
- experience points and coins earned.
You can also see your workout profile with all your workout segments, and your actual effort marked on the same graph.
Take a look at all your statistics and click on 'Save and close'.
Take a look at different types here, and ROUVY training plans here.
If you need more help - feel free to contact us.