This 22-week plan is designed to help beginners develop the fitness needed for gravel racing and MTB marathon events. It covers Base 1, 2, 3, Build (Threshold+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 gravel events lasting around 4-8 hours, providing a structured path to build your fitness progressively.

Athlete Level and Training Approach

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.

The plan includes two taper options for the final week, depending on whether your event is on a Saturday or Sunday, making the plan 13 weeks long but with 12 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 4 days training, 1 cross-train, 1 day 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!