Masters Durability System | 40+ (L2) – Strength + VO2 + Fatigue Resistance (8 Weeks)
Masters Durability System | 40+ (L2) – Strength + VO2 + Fatigue Resistance (8 Weeks)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 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: 8-week masters-specific system using 14-day phases, strength, durability rides and VO₂ work so you stay strong deeper into every ride.
Plan Summary: Masters Durability System | 40+ (L2) – an 8-week structure for riders 40+ who fade late and want to feel strong again. Four 14-day phases combine recovery, strength, durability and VO₂ 4×4 work, with adaptive interval options so you can scale key sessions based on how you feel while still following the full progression.
Meet Your Coach
Damian Ruse, founder of SEMIPRO Cycling.
14 yrs coaching · WorldTour experience · Masters durability specialist.
Who’s it for?
- Riders 40+ who fade late
- Need more recovery spacing
- Want strength+durability+VO₂ placed correctly
- Train ~6–10 h/week
Key Approach
- 14-day phases with proper spacing
- Strength A/B built in (1–2 per phase)
- Durability rides every phase (2–3 h)
- VO₂ 4×4 once per phase, well placed
- Adaptive intervals for scaling based on feel
- Pyramid framework balancing recovery→strength→durability→intensity
Results
- Less late-ride fade
- Better recovery headroom
- Stronger under load
- Sharper VO₂ response
- More confidence & consistency
Includes
- 8-week plan using four 14-day phases
- Strength A/B sessions included
- One durability ride per phase
- One VO₂ (4×4) per phase
- Tempo, endurance & recovery spacing for 40+
- ~6–10 h/week
- Free plan swap within 14 days
Why SEMIPRO?
We specialise in durability for masters riders. This plan uses longer phases, integrated strength and precise interval placement so you can train hard without overload.
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
|
06:22:00 | 03:00:00 |
|
Day Off
x1
|
—— | —— |
|
strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:22:00 | 03:00:00 | |
|
|
—— | —— | |
|
|
—— | —— |
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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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.