This 2-week plan is tailored for cyclists who have been consistently training 5-7 hours per week. For optimal results, we recommend starting after at least 12 weeks of structured training following a base and build phase. This approach ensures you're in the best position to take full advantage of this program, promoting significant improvements in endurance, strength, and overall fitness in preparation for your target event.

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 all events lasting around 4-8 hours, providing a structured approach to elevate your endurance and overall cycling performance. The reduced hours help you fit training around your busy schedule.

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?

The plan is designed to peak your form over two weeks, following best practices derived from both scientific research and over a 32 years of coaching and racing experience.

The plan includes two taper options for the final week, depending on whether your event is on a Saturday or Sunday, making the plan 3 weeks long but with 2 weeks of structured training.

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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