Great news ROUVY family! The Workout feature you have been waiting for is now available on the ROUVY app for all platforms but Apple Tv (soon). This is very interesting news right!
Let’s get started. At first, you need to log in to the app with your ROUVY credentials ( email address and password). You need to select your sport, it can be either cycling or running. Select cycling, choose the bike you wish to use. Below are images that will guide you through.
You will get to the cycling dashboard. On the main screen for the cycling section, you need to click on the Workouts button at the bottom right corner. See the image below.
After clicking the workout button, you will land on the workout dashboard. There you will see different types of workouts. First are recommended workouts. Below are folders with different types of workouts.
- ROUVY guides - workouts that we created to improve the individual skills
- FTP tests - workouts to find out what is your FTP
- Created - your own workouts
- My favorite - your favorite workouts
- TrainingPeaks - TrainingPeaks training of the day
- Hunter Allen - workouts from the cycling coach
- Easy - warm-ups and recovery rides
- Intervals - interval training of all kind
- First weeks - training plan for beginners from our ambassador and coach, Rick Schultz, from Bike Fitness Coaching
If you choose the workout, you will see:
1. the name
2. the description
3. duration, TSS, rating
5. It is possible to change a route if you wish to ride a different course. You can choose your favorite from our more than 400 AR routes.
If you already paired your trainer, it will connect automatically once you start the workout.
Also, you can click on the icons on the top bar and connect a new trainer/sensor.
You can also import your own workout directly from the app. Please note that we support .mrc and .erg files. You will find it in the Created folder then.
What do the icons on the screen represent?
1. Effort means how well you stick to the prescribed power
2. Shows your average and maximum values for Cadence, Power, and Heart rate, if you have those sensors available and paired.
3. Shows the Time since you started and the remaining time in the workout
4. Shows your current heart rate, power, and cadence
5. Shows workout segments and also your current power output overlaid on each of the intervals.
6. Info about the current segment and the next segment.
7. There you can adjust the resistance. You can skip intervals. You can pause training.
8. is the menu where you find settings, sensors, and end ride.
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.
To go back to the cycling section you have three options:
- Click on cycling in the top middle.
- Click on the arrow next to workouts.
- Press escape on your keyboard.
If you select the FTP test, you are required to enter your estimated FTP.
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.
For browsing our workouts database, use the search feature on our website.
During the workouts session, you will not be able to see other Avatars of other riders on the route.
Workout activities will not appear on leaderboards or route records.
Always download the video of 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.