Who this plan is for
This 23-week road cycling training plan is for low-volume intermediate riders preparing for road season demands with a VO2 max emphasis and around 7.0 hours per week of structured TrainingPeaks workouts.
What this plan builds
This plan builds road season readiness with a VO2 max focus: aerobic power, repeatable hard efforts, and the ability to keep responding when the race gets harder.
What you get
• 23 weeks of structured TrainingPeaks workouts.
• About 7.0 hours per week on average.
• 4 to 6 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.