Who this plan is for
This 12-week endurance cycling training plan is for beginner riders who want around 6.1 hours per week focused on aerobic depth, fatigue resistance, and fitness that holds up late.
What this plan builds
This plan builds durable aerobic fitness: the ability to keep riding well after fatigue starts to change how you pedal.
What you get
• 12 weeks of structured TrainingPeaks workouts.
• About 6.1 hours per week on average.
• 3 to 5 weekly workouts.
• Clear progression using the SEMIPRO durability-first method.
Choose another option if
Choose a personalised SEMIPRO plan or coaching if you need Damian to build around your own data, race calendar, injury history, or changing weekly availability.
SEMIPRO delivers adaptive training that builds durability as you evolve, sharpening skills and insight so intermediate and time-crunched riders keep making gains—and top performers push even higher.