Road Durability Full Season: Intermediate - V02max (L3)
Road Durability Full Season: Intermediate - V02max (L3)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 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 on the road as you start.
Plan Summary: 22-week Endurance + VO₂max Base→Build programme for intermediate road cyclists. Includes Base 1-3, two VO₂max-focused Build blocks and a 2-week taper to raise aerobic capacity, deepen endurance and add sustainable strength for 4–8 h road events.
Use code DURABLE for 25 % off – first 50 riders or until 31 Dec 2025.
Meet Your Coach
Damian Ruse, founder of SEMIPRO Cycling.
13 yrs coaching · 250 + athletes from beginner to WorldTour · Durability specialist for 40 + riders.
Who’s it for?
Intermediate cyclists (2–3 yrs experience) targeting 4–8 h road races or sportives. Weekly load: five training days, two recovery days.
Key Approach
- Base 1-3 → Build 1-2 (VO₂max) → 2-week taper
- Progressive volume + fatigue-targeted intervals
- Adaptive workouts that scale to your data
Results
Ride farther & faster, sustaining power, cadence and HR late in long events; optional +10–20 % ride extensions add stimulus.
Includes
- 5 focused sessions/week
- 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
|
08:41:00 | 04:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:41:00 | 04:30:00 | |
|
|
—— | —— |
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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