This 12-week plan is designed to help intermediate riders develop the fitness needed for all cycling disciplines. It covers Base 1, 2 and 3 in a traditional periodisation progression. It focuses on building endurance, increasing aerobic capacity, and developing strength through a progressive approach to training volume, intensity, and strength work. The goal is to get you ready for races or long-distance rides with a plan that adapts to your needs.

Who is this plan for?

This plan is ideal for intermediate cyclists with 2-3 years of consistent training who are ready to push their limits further. It’s suited for road events lasting around 4-8 hours, providing a structured approach to elevate your endurance and overall cycling performance.

Athlete Level and Training Approach

Level 2: Intermediate

• Experience: 2–3 years in the sport.


• Characteristics: Has a solid base of aerobic fitness and seeks to further refine endurance capabilities.


• Training Approach: Emphasise extending the duration and quality of endurance workouts. This approach helps build deeper endurance by gradually increasing the length and intensity of rides, leveraging the fitness base already established.


• Development: Focus on enhancing the quality of endurance rides through consistent effort and regulating intensity using endurance metrics like heart rate, power, and perceived exertion.


• Personalised Progression: Implement adaptive intervals where you adjust the intensity or duration of prescribed efforts based on real-time performance feedback, allowing for a more responsive and effective training experience.

Switch plan level, free within 14 days.

What does this plan do?

This plan enables you to ride further and faster. For intermediate cyclists, endurance rides are structured to progressively build volume and intensity. The plan emphasises riding at an optimal endurance intensity that challenges your aerobic capacity without excessive strain, aiming to refine and enhance your overall endurance fitness. There is an option in some endurance rides to add 10-20% to the duration of your ride.

What's Included?

• Level-specific progression elements to improve as an athlete.


• All workouts are personalised to your current fitness, so you always train at the perfect level.


• A typical week includes 5 days training and 2 days off

What makes SEMIPRO different?

SEMIPRO stands out with its personalised, adaptive approach that evolves with you. Instead of just increasing training volume, SEMIPRO maximises your potential through tailored development, from beginner to elite. It ensures you're training smarter, unlocking your true capabilities.

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