SEMIPRO CYCLING: Full Road Season Level 1: Beginner (22 Weeks-V02max)
SEMIPRO CYCLING: Full Road Season Level 1: Beginner (22 Weeks-V02max)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
23 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 22-week plan is designed to help beginners 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 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 beginner to moderately-trained cyclists who have already spent 2-3 months riding. It’s suited for road events lasting around 4-8 hours, providing a structured path to build your fitness progressively.
Athlete Level and Training Approach
Switch plan level, free within 14 days.
Level 1: Beginner
- First year in cycling.
- Focus: Building regular training habits.
- Approach: Prioritise frequency and get comfortable with easy rides. The goal is to create a solid routine and learn to listen to your body.
- Progression: Once consistent, add extra sessions based on how you feel, focusing on maintaining regular training.
Switch plan level, free within 14 days.
What does this plan do?
This plan enables you to ride further and faster. For beginners, endurance rides are tailored to be slightly more intense because their lower overall power output allows them to ride at a higher percentage without excessive strain. This plan emphasises endurance riding at a higher endurance intensity to help build fitness effectively.
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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How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Sunday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
06:00:00 | 03:00:00 |
|
Day Off
x2
|
—— | —— |
|
Walk
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:00:00 | 03:00:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- 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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