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 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'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!