SEMIPRO CYCLING: 4 Hour Plan
SEMIPRO CYCLING: 4 Hour Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Durability Focus: train smarter, not longer. This plan applies the key ideas from the 4-Hour Training Week — building durability through precise, time-efficient sessions. Each workout targets fatigue resistance and aerobic control using adaptive intervals that adjust as you progress.
Plan Summary: 4-week Durability Accelerator for time-crunched cyclists averaging about four hours per week. The plan blends V02max, endurance, tempo, and adaptive interval work to strengthen your ability to hold power when tired. It’s a focused, minimal-time approach for riders who want measurable improvement in fitness and resilience without high training volume.
Meet Your Coach
Damian Ruse, founder of SEMIPRO Cycling.
14 yrs coaching experience · WorldTour background · Durability specialist helping 40+ cyclists ride stronger for longer.
Who’s it for?
Cyclists with at least one year of riding. Perfect to build foundational fitness.
Core Method
- Weekly fatigue-resistance and durability sessions
- Adaptive intervals that adjust based on how you respond under load
- Controlled pacing and testing to set training zones
What You’ll Gain
- Higher power retention deep into long rides
- Improved aerobic durability and muscular endurance
- Better recovery and pacing control
Why SEMIPRO?
We train durability first — turning fresh fitness into real-world performance that lasts. Every session is built from evidence-based methods featured in our Durability framework.
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
x4
|
04:00:00 | 01:30:00 |
|
Day Off
x3
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:00:00 | 01:30:00 | |
|
|
—— | —— |
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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.