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 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 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!