Endurance + Durability Base | Low-Vol Intermediate (L2)
Endurance + Durability Base | Low-Vol Intermediate (L2)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Durability Focus: weekly fatigue‑resistance sessions, late‑ride intervals and power‑fade tests so you finish as strong as you start.
Plan Summary: 12‑week Durability Accelerator for intermediate riders. Builds deep endurance, aerobic efficiency and strength under fatigue through a Base 1‑3 progression. Perfect prep for 4–8 h road or gravel events.
Meet Your Coach
Damian Ruse, founder of SEMIPRO Cycling.
14 yrs evidence‑based coaching · WorldTour experience · Durability specialist for 40+ athletes.
Who’s it for?
Riders with 2–3 yrs training who fade late in long rides. Fits busy schedules: 5 training, 2 rest days.
Key Approach
- Progressive volume + fatigue‑targeted intervals
- Adaptive workouts
Results
Maintain power, cadence and HR stability deep into rides; optional +10–20 % endurance extensions for extra stimulus.
Includes
- 5 focused sessions/week
- Structured strength & mobility
- Swap plan level free within 14 days
Why SEMIPRO?
We train durability first—turning fresh watts into late‑race power with adaptive, science‑led programming.
Join TEAM SEMIPRO & Save
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x5
|
07:33:00 | 04:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:33:00 | 04:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$107.99 USD for the first year, billed yearly.