This 22-week plan is designed to help advanced riders develop the fitness needed for all cycling disciplines. It covers Base 1, 2, 3, Build (V02max) 1, 2 and a 2-week Taper in a traditional periodisation progression. It focuses on enhancing endurance, increasing aerobic capacity, and building strength through a progressive approach to training volume, intensity, and strength work. The goal is to prepare you for races or long-distance rides with a plan tailored to your current fitness level and goals.

Who is this plan for?

This plan is ideal for advanced cyclists with 3 years or more 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 3: Advanced

• Experience: More than 3 years in the sport.


• Characteristics: Close to genetic potential, requires high specificity.


• Training Approach: Advanced athletes need to emphasise intensity in their training. While volume (frequency and duration) remains important, research and experience suggest that performance improvements at this level are driven more by the quality of training rather than just the quantity.


• Development: Less formalisation in interval progression. Flexibility in execution and ability to individualise your own progression to maximise progress.


• Personalised Progression: Implement "adaptive intervals" where advanced athletes can adjust the intensity or duration of prescribed intervals based on their real-time performance and feedback. This aligns with the need for higher specificity and intensity at this level.

Switch plan level, free within 14 days.

What does this plan do?

This plan enables you to ride further and faster. For advanced 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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