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.

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. 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?

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.

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