This 4-8 week plan is designed to maximise recovery, shed fatigue, and prepare you for the next training cycle. The focus is on active recovery with a reduced training load, including low-intensity rides and cross-training activities to maintain fitness while prioritising rest. This recovery phase establishes the foundation for your next phase of training.

Who is this plan for?

This plan is ideal for cyclists looking to prevent burnout and overtraining, ensuring proper recovery before starting their next cycle. It's suited for athletes needing a reset after a demanding training period or event.

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?

This plan focuses on shedding fatigue, allowing your body to recover while maintaining a base level of fitness. The inclusion of low-intensity rides, cross-training, and plyometric exercises ensures you stay active without overloading your system, setting the stage for more demanding training ahead.

What's Included?

• Active recovery plan designed for 4-8 weeks.


• Plyometric exercises to maintain power without adding stress.


• Guided progression to prepare you for the next training cycle.

What makes SEMIPRO different?

SEMIPRO focuses on smart, tailored training that prevents burnout and overtraining. By offering recovery phases with effective, low-impact exercises, SEMIPRO ensures you're always ready for your next challenge with a strong, fresh foundation.

Join TEAM SEMIPRO and SAVE!