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SEMIPRO CYCLING: Anaerobic Level 4: Advanced

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SEMIPRO CYCLING: Anaerobic Level 4: Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Damian Ruse

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



SemiPro Cycling Logo

This 8-week anaerobic power-focused plan is designed to enhance your ability to generate rapid bursts of power and sustain efforts above your threshold. It’s ideal for riders aiming to improve their anaerobic energy systems, enabling better performance in sprints, attacks, and accelerations during races.



    Justine Barrow


Who is this plan for?


This plan is perfect for advanced cyclists who have already spent more than 3 years riding. It’s suited for road events lasting around 4-8 hours and provides a structured path to build fitness progressively.

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?


These sessions focus on high-intensity intervals and sprints designed to push your body beyond its aerobic capacity, targeting anaerobic systems. You’ll work on increasing the duration and power of efforts, improving your ability to recover quickly and repeat maximal efforts. This will help you handle power surges during races, especially in the final stages.

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 rides 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.

Join TEAM SEMIPRO and SAVE!



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How it Works

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Track Your Progress

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Recovery: Day Off

Rest
Total rest - bike free day

PURPOSE: Let your body and mind recover, absorb the benefits of recent training, and improve your fitness.
Details
Tuesday

AP04 Anaerobic Power: 30 Second Repeats

Bike02:00:0095 TSSStructured Workout
WU: 30 minutes building up from 55-65% towards 85-95% and then settling in to 55-75%. Add in 2-3 10 second surges at ~8/10 effort level to fully activate your muscles before the anaerobic efforts.

MS: 8 x 30 second intervals at a near maximal effort, paced consistently across the 30 second interval (for most people this will be about 130-150%, but for others it may be higher/lower).

Increase intensity if feeling strong and controlled.

3 minutes for active recovery @ 30-40% (i.e. very easy spinning) after each interval. Take longer to recover if you feel you need to - the focus of this workout is to achieve maximal power in each interval, so the recovery can be as long as necessary to achieve this.

Remaining time @ 60-70%

CD: 5 minutes at 55%

The first time you do this workout you may need to do these efforts based on feel, but in subsequent workouts you will have a better idea of what power you can target. The goal is to hit a power that you can hold consistently across each of the intervals, so don't go so hard on the first one that you have nothing left for the last ones.

See workout details below for further details.

PURPOSE: Develops ability to produce high amounts of power well above maximal oxygen uptake levels (VO2Max) and promotes recruitment of Type II (fast twitch) muscles in power production. This workout, with the near-maximal efforts and longer recoveries works specifically on developing your anaerobic power - i.e. the maximal rate at which you can produce energy anaerobically. Applied during short, sharp climbs or for attacks within races.
Details
Wednesday

EL05 Endurance: Steady Ride

Bike02:00:0067 TSSStructured Workout
2:00:00 at 50-65%

Maintain intensity within the recommended range, but don't worry if you occasionally go beyond it; just keep pedalling consistently.

Endurance rides need individual tailoring. Well-trained cyclists might target 50–65% for long rides, while beginners benefit from 70–80%. This difference is due to beginners' lower absolute power output, allowing higher relative intensity with less strain.

PURPOSE: Build aerobic fitness by promoting increased mitochondrial production (cellular powerhouses), improved muscle capillarisation, slow-twitch muscle fibre development, and efficient fat utilisation as the primary fuel source.

These endurance rides ultimately enhance aerobic capacity, lactate threshold, muscular endurance, and reduce VLamax (maximal lactate production rate).

For further insights on the significance of low-intensity training, refer to this informative article by Stephen Seiler and Espen Tønnessen:
https://sportsci.org/2009/ss.htm
Details
Thursday

Recovery: Day Off

Rest
Total rest - bike free day

PURPOSE: Let your body and mind recover, absorb the benefits of recent training, and improve your fitness.
Details
Friday

AP04 Anaerobic Power: 30 Second Repeats

Bike02:00:0095 TSSStructured Workout
WU: 30 minutes building up from 55-65% towards 85-95% and then settling in to 55-75%. Add in 2-3 10 second surges at ~8/10 effort level to fully activate your muscles before the anaerobic efforts.

MS: 8 x 30 second intervals at a near maximal effort, paced consistently across the 30 second interval (for most people this will be about 130-150%, but for others it may be higher/lower).

Increase intensity if feeling strong and controlled.

3 minutes for active recovery @ 30-40% (i.e. very easy spinning) after each interval. Take longer to recover if you feel you need to - the focus of this workout is to achieve maximal power in each interval, so the recovery can be as long as necessary to achieve this.

Remaining time @ 60-70%

CD: 5 minutes at 55%

The first time you do this workout you may need to do these efforts based on feel, but in subsequent workouts you will have a better idea of what power you can target. The goal is to hit a power that you can hold consistently across each of the intervals, so don't go so hard on the first one that you have nothing left for the last ones.

See workout details below for further details.

PURPOSE: Develops ability to produce high amounts of power well above maximal oxygen uptake levels (VO2Max) and promotes recruitment of Type II (fast twitch) muscles in power production. This workout, with the near-maximal efforts and longer recoveries works specifically on developing your anaerobic power - i.e. the maximal rate at which you can produce energy anaerobically. Applied during short, sharp climbs or for attacks within races.
Details
Saturday

EL14 Endurance: Steady Ride

Bike04:30:00151 TSSStructured Workout
4:30:00 at 50-65%

Maintain intensity within the recommended range, but don't worry if you occasionally go beyond it; just keep pedalling consistently.

Endurance rides need individual tailoring. Well-trained cyclists might target 50–65% for long rides, while beginners benefit from 70–80%. This difference is due to beginners' lower absolute power output, allowing higher relative intensity with less strain.

PURPOSE: Build aerobic fitness by promoting increased mitochondrial production (cellular powerhouses), improved muscle capillarisation, slow-twitch muscle fibre development, and efficient fat utilisation as the primary fuel source.

These endurance rides ultimately enhance aerobic capacity, lactate threshold, muscular endurance, and reduce VLamax (maximal lactate production rate).

For further insights on the significance of low-intensity training, refer to this informative article by Stephen Seiler and Espen Tønnessen:
https://sportsci.org/2009/ss.htm
Details
Sunday

SE06 Neuromuscular: Sprints 12 Seconds

Bike02:00:00115 TSSStructured Workout
WU: 22 minutes building to 60-70%, including a 1 minute effort @ 95-105%.

MS: 8 x 12 second sprints, with 7 minutes at 50-65% between each sprint. The sprints should be a maximal effort, and the power targets prescribed in this file are for illustrative purposes only.

Remaining time @ 55-70%

CD: 5 minutes at 55%

PURPOSE: Develops speed of muscle contraction, strength of muscle contraction and how long the muscles can remain contracted by training ability of body to recruit more muscle fibres.

These sessions also contribute to improved anaerobic capacity by allowing access to greater phosphocreatine and glycogen stores. There is some evidence that sprint training can help improve aerobic capacity, possibly through improved mitochondrial function.

You can read more about the science supporting the use of sprint training here:
https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.14133
https://pubmed.ncbi.nlm.nih.gov/14986190/
https://pubmed.ncbi.nlm.nih.gov/23539308/
https://pubmed.ncbi.nlm.nih.gov/20424855/
Details

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
12:14:00 06:00:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
12:14:00 06:00:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Damian Ruse - Science-Driven WorldTour Proven

SEMIPRO CYCLING

SEMIPRO delivers a uniquely personalised approach to cycling training that adapts as you evolve, ensuring continuous progress at every stage of your journey. By integrating progressive elements that enhance skills and deepen your understanding of training, SEMIPRO helps you train smarter and achieve your true potential, whether you're just starting out or aiming for elite performance.

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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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