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Just download the app simply called 'ROUVY' from your app store. The company merged the two versions into one platform, so you get all the 3D avatars and structured workouts in a single place without having to choose.

Definitely—if you haven't eaten enough carbs, your perceived effort and heart rate will skyrocket even at moderate power. Try consuming 60-90g of carbs per hour during your ride; if the intervals still feel impossible, then you know for sure your FTP setting is the problem.

You likely have a high VLamax, meaning you're a 'punchy' rider who can cheat the test using short-term anaerobic power. If your power falls off a cliff after 15 minutes, trust the lower number you can actually sustain for 30-40 minutes—that's your real physiological baseline.

Actually, it’s the opposite! Training at a "true" lower threshold allows you to complete higher-quality workouts without drowning in lactate and stress hormones. By "raising the floor" at 210W instead of smashing yourself at an unrealistic 245W, you'll actually get faster over the long haul.

If you're gasping for air and your legs feel like concrete, you're likely training at an inflated FTP that's draining your anaerobic battery rather than building your aerobic engine. If a 'threshold' effort feels like a 10 out of 10, try dropping your target by 15-20 Watts to find the sweet spot where you're working hard but staying steady.

Not at all, you can use your power meter and heart rate to get the same effect. If your FTP is 300W, just keep your threshold intervals between 270W and 285W and ensure your heart rate stays stable throughout the sets.

They should feel almost boringly easy, where you can speak in full sentences without any huffing. If you're pushing 200W but your breathing gets heavy, drop it down to 180W—the goal is to build your engine without adding any extra fatigue.

Going 'all out' creates a massive recovery tax that often leads to missed workouts later in the week. By staying at 92-95% of your FTP, you get nearly the same fitness boost but can show up fresh and do it again tomorrow.

Start with two days a week where you focus on these controlled intervals, and keep the other five days strictly easy. Consistency is the secret sauce here; it's better to hit ten 'good' sessions in a month than four 'epic' ones that leave you exhausted.

The trick is splitting the work: try 4 x 10 minutes at 90% of FTP in the morning, then 5 x 6 minutes at 98% in the afternoon. By keeping the intensity just below your limit, you'll find you can handle the volume without needing three days to recover.