Having a well structured training plan is an effective way to improve your fitness in a sustainable way as well as provide you with the motivation to fulfil it, step by step. That is why we carefully handpicked 18 stunning AR routes that not only match the desired training goal but also allow you to travel the world, from rainy Vietnam or over coastal Japan in the East to the hilly Swiss countryside in the West.
Each of the 4 weeks follows a specific goal and includes training sessions on Tuesday, Thursday, Saturday and Sunday. Monday, Wednesday and Friday are rest days. Remember, resting well is an important part of your training! If you miss one of your training sessions, no problem; you can move it to a rest day! Definitely better than skipping it.
The 4-week plan
The first week is a bit longer than the other three as it starts Saturday, the 1st of January; it’s goal is basically to introduce you to structured training and act as a warmup.
The second week is focused on endurance. Between the 11th and 16th of January, you are going to gain some training hours that you can later build upon. Endurance is key to improving your long term performance. These solid basics never go wasted!
The third week of training is all about high intensity. All 4 training sessions are designed to prepare you for race speed. Easier warm-up training sessions during the week will have prepared you for the real work on the weekend.
The fourth and last week is focused on tempo sessions and a taper after the last two intensive training weeks.
5 best routes to ride
Ha Giang is a town in the far north mountainous part of Vietnam, close to the border with China. It’s a unique location filled with incredible limestone formations spread across the country, with small cultivated fields in between. Because of its beauty, the ‘Ha Giang Loop’ is one of the best motorcycle multi-day adventures in the country and you can now enjoy part of it on ROUVY!
The TORTOUR is the largest multi-day non-stop ultracycling event in the world. The Walenstadt - Niederurnen stretch is a stunning part of this year’s edition of ‘Sprint category’, where participants have to cover 270kms. You can now complete your planned workout on this 27km lakeshore that is part of a famous race!
The Tour de Okinawa is a one-day UCI race held anually on the Japanese island of Okinawa. You are going to especially enjoy the part of the race route that has a gentle profile with pleasant views over the ocean and the plentiful lakes dotted with water lilies.
‘You need to be a lunatic to sign up for the Tour de Stations,’ theGCN presenter Oliver Bridgewood said in an interview once. Good news, you don’t need to be one! Enjoy the amazing Swiss countryside filled with endless vineyards, little villages, churches and endless mountain views.
Every Pedalitaly race is a blast and all the routes selected for the events are in a category of their own. The Parma-Emilia-Italy route is located on the foot of the UNESCO listed Parco Nazionale dell'Appennino Tosco-Emiliano National Park. Get on your bike and enjoy this great mixture of nature and southern architecture!
Do you like the route selection above? There are many more interesting routes to ride during the ‘Get Back In Shape’ training plan.
Complete the workouts one by one, get fitter and explore the world! The 4-week training plan starts on the 1st of January 2022. Learn more here.