This 8-week plan is designed to boost your threshold power by improving fat oxidation, lowering lactate production, and enhancing lactate clearance. It helps you ride harder for longer, making it ideal for time trials and long climbs.

Who is this plan for?

Best for intermediate to advanced cyclists wanting to improve sustained power for events like time trials and long climbs. Ideal for riders looking to boost endurance and resist fatigue during hard efforts.

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'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, 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!