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 an invaluable 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, as well as some official training plans waiting for you to try.
In this article, we will cover the basics of the ROUVY workout feature.
For more information in the ROUVY Workout Creator, check out a dedicated article here, where you can learn how to create and customize your own workouts.
Check out our new Freestyle Workout Mode.
| All ROUVY workouts are in Erg mode and this setting CANNOT be changed. |
Workouts in the ROUVY App
After you've downloaded the newest version of the ROUVY app, the Workout tab is in the left-hand menu on the App's dashboard.
By clicking on the Workout tab, you will see all the workout categories available in the ROUVY App.
More details on each workout category can be found below.
You can use search and filters to find the workout that suits you the best:
Training Plans
In the Workout section in the app scroll down to see the latest official ROUVY training plans.
Click on your chosen plan tile.
You will see the short description of the plan and its goal, as well as the number of workouts in the plan, the total plan duration in weeks, its regularity as well as the number of coins you can receive for fulfilling the plan.
Below you'll see a week-by-week plan.
In this overview, you can click on each workout to check its own duration, goal, route used, and more details.
Join your chosen Training plan, keep on track, and reach your training goals.
Types of Workouts
There are multiple workouts available in the ROUVY app:
| FREESTYLE WORKOUT | Constant-power training with full control. Learn more here. |
| LIDL-TREK'S WORKOUTS | Favorite workouts of riders from the Lidl-trek team. |
| CADENCE | Cadence-focused workouts for more efficient pedaling. |
| RECOMMENDED | A curated section of workouts picked just for you. |
| WARM-UP & COOL-DOWN | A workout preparation for any aerobic activity. |
| FTP TEST | A section to check and test your FTP. |
| GETTING STARTED | The best place for a beginner to start indoor cycling. |
| 30 MINUTES AND GO | Quick and effective 30-minute workouts. |
| 30-60 MINUTES AND GO | A variety of longer, 30- to 60-minute workouts. |
| 60 PLUS MINUTES AND GO | Extended workouts for those ready to spend more time in the saddle. |
| VO2 MAX | High-intensity interval workouts to train your oxygen intake and push your limits. |
| CLIMBING | Workouts to improve climbing. |
| STRENGTH | Workouts to improve your cycling strength through targeted low cadence strength intervals. |
| ENDURANCE | Long cycling sessions to improve your endurance. |
| SWEET SPOT/TEMPO | Workouts with longer constant intervals just below the threshold. |
| THRESHOLD | Workouts aimed at improving your threshold power through high-intensity intervals. |
| ANAEROBIC | High-intensity anaerobic workouts for improving your anaerobic capacity. |
| RECOVERY | Easy workouts to help you recover. |
| SPRINTING | Workouts to improve your sprinting skills as well as your explosive power. |
| TIME TRIAL | Workouts to improve your time trial-specific capabilities. |
| RACE | Different race-specific scenarios to build your racing skills. |
| BIKE FITNESS COACH | Fitness studio workouts led by Bike Fitness Coach, Rick Schulz. |
Workouts on the ROUVY website
To access the workouts on the ROUVY website, you need to go to ROUVY.com, log in to your account, and click on the Workout tab in the top bar:
Here you can go through the same categories of workouts that you have in the app, as well as the available training plans.
Click the "Start next workout in app" button to be redirected to the ROUVY App.
Importing Your Workout
You can import your workout as well as create one from scratch.
| You can only import .mrc, .erg, and .zwo files. |
To import your workout in the ROUVY App, click on the Workout tab on the left-hand menu and scroll down until you see the Add your own workout section with the button Import from file.
You can also import your workout on the website, just log in to ROUVY.com, click on the Workout tab in the top bar, and on top of the page to the right you'll see the Import from file button.
This will take you to my.rouvy.com, where you can import your file.
Workout Riding Screen
On top of the screen, you see your current segment FTP as well as your next segment. Just below the segment information, there are prompts to help you through the workout.
On your right, you have the button to increase/ decrease the resistance, skip the interval, or pause the workout.
The bottom-right corner shows the time since the workout started and the estimated remaining time.
The bottom of the screen shows the whole workout profile, and above that, you can see your current power output.
Bottom-left corner shows your average and maximum cadence, power, and heart rate (if those sensors are available and paired).
On your left, you can see how well you stick to the prescribed power.
And top-left corner reflects your earned XP points.
Workout Summary
After finishing your workout, you will get the workout summary.
There you have the option to either save the workout or discard it.
Also, you can review how well you kept the power output compared to the prescribed intervals.
If you ride an FTP test, you will also get your new FTP value there.
FTP test
FTP and FTP tests are described in detail in this article.
If you are not sure, you can start with 200W. We add 5% to your entered value and that becomes your target power.
If this is too hard, after you rest, restart the test and lower the value accordingly. The power value represents a power output you should be able to sustain for 1 hour even though the test itself only lasts 20 minutes.
You will get your new FTP value in the workout summary after the FTP test.
Hot tips
For browsing our WORKOUT database, use the search feature on our website.
During the workout session, you will not be able to see other riders' Avatars on the route.
If you wish to enjoy your workout alone, you can hide other users by switching the feature on in the App settings.
Workouts will not appear on Leaderboards or route records.
Always download the route before the ride.
While the Smart trainer resistance is controlled by the ERG segments, the rider’s AVATAR is moving just by power, like if you were riding on a 0% slope.
Video Tutorial
For more help, please feel free to contact us.