Build 1 Beginner Mid Volume

Average Weekly Training Hours 08:41
Training Load By Week
Average Weekly Training Hours 08:41
Training Load By Week

This program is part of the Beginner ROAD Program which is designed for those with less than 2 years of cycling racing experience who need to add power and speed to their cycling.

As part of the program you join the Training Club which provides the training plans, support, accountability, and expert coaching you need to succeed. Designed to be flexible and still allow for progress. Each workout is prioritised from most to least important in a weekly Workout Stack. This gives you the power to move workouts around your busy schedule. Including the ability to adjust your workouts when the inevitable illness, injury or travel occur.

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Read more here: semiprocycling.com/trainingclub

Sample Day 2
1:00:00
73TSS
1. FTP Testing

WU: 10-15 minutes building to 85% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: 3 x 90 second Opener Intervals at 110% of FTP. Rest: 3 minutes between of easy riding after first two then 3 - 5 minutes after last interval to recover before MS2:

MS2: 20 minute Time Trial. Try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20 minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20 minute effort. Once complete, spin easy for 10 minutes in Z2 Endurance Zone. Your FTP is the power average for the 20-minute effort minus 3-5%.

CD: Finish time at <56% of FTP

Sample Day 4
1:30:00
90.8TSS
2. Extensive FTP/FRC Intervals 4 x 4

WU: 15 minutes with 3 x 1 minute spin ups building to 90% of FTP

MS1: 4 x 4 minutes at 110% of FTP. 4 minutes rest between each. 

Finish time at 60% of FTP
CD: 5-15 minutes at 45% of FTP

Sample Day 6
2:30:00
150.5TSS
3. Extensive FTP/FRC Intervals 4 x 8

WU: 15 minutes with 3 x 1 minute spin ups building to 90% of FTP

MS1: 4 x 8 minutes at 105% of FTP. 4 minutes rest between each. 

Finish time at 60% of FTP
CD: 5-15 minutes at 45% of FTP

Sample Day 7
3:15:00
166.9TSS
4. Endurance Ride with FR Tempo

WU: 10-15 minutes building to 60% of FTP with 2 x 1 minute Fast Pedals to wake up legs

MS1: Ride at 60-70% of FTP

MS2: For the last 50 - 60 minutes of ride, pick up the effort to solid tempo zone (75-88% of FTP). Ride 1 gear "harder/slower RPM" then normal self selection, target 75 RPM

CD: 5-15 minutes at <56% of FTP

Sample Day 9
1:30:00
106TSS
1. Extensive Microburst Intervals

WU: 15 minutes with 3 x 1 minute spin ups building to 90% of FTP

MS: 4 x 6 Min FTP/FRC MicroIntervals of 40 seconds HARD / 20 Seconds EASY for a total of 6 minutes to equal one interval. 5 minutes rest after each set.

CD: Finish time at 60-70% of FTP

Sample Day 11
1:30:00
109.1TSS
2. FTP Fatigue Resistance Interval 40min

WU: 15 minutes with 3 x 1 minute spin ups building to 90% of FTP

MS1: 1 x 40 Min Progressive FTP Interval. Break each interval down into 10 minute segments, ride 1st 10 minute segment targeting 90% of FTP then progress each segment slightly, increasing the effort to finish the 4th 10 minute segment at 105% of FTP. Try raising RPM each segment with effort

CD: Finish time at 60-70% of FTP

Sample Day 13
2:30:00
130.8TSS
3. Extensive FTP/FRC Intervals 5 x 4 minutes

WU: 15 minutes with 3 x 1 minute spin ups building to 90% of FTP

MS1: 5 x 4 minutes at 105% of FTP. 4 minutes rest between each. 

Finish time at 60% of FTP


CD: 5-15 minutes at 45% of FTP

Training Club
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Semi-Pro Cycling

Simple, science-based and time-saving steps for beginner road cyclists to rapidly add power and speed to get faster on the bike.

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