Who this plan is for
This 4-week cycling training plan is for riders who want to make limited training time count with a clear 4.0 hour-per-week structure.
What this plan builds
This plan builds better use of limited training time, with enough structure to make short weeks count.
What you get
• 4 weeks of structured TrainingPeaks workouts.
• About 4.0 hours per week on average.
• 4 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.