The Science-Driven, World Tour-Proven Training System Tailored for Cyclists—From Beginner to Advanced.
Get access to all your workouts delivered in a virtual training world.
Jay Vine
Professional Cyclist, UAE Team Emirates
Maximise your potential with cycling training that evolves with you. Our programs are designed to evolve with you, incorporating progressive elements tailored to your development stage, whether you're a beginner, intermediate, or advanced cyclist.
Each level includes targeted components that build your skills and enhance your training process as you advance. This progression ensures your training adapts to your needs, helping you reach peak performance at every stage of your journey.
Tailored Training for Every Athlete Level
Knowing your current level is key to optimising your training. Here’s a guide to help identify where you are in your journey.
Experience: First year in cycling.
Characteristics: Adapts quickly to new stresses, minimal need for specific training.
Training Approach: Focus on building consistent training habits with frequent, easy rides. The goal is to establish a solid foundation through regular practice, using simple metrics like perceived effort to guide your efforts.
Personalised Progression: As consistency improves, gradually add more sessions based on your recovery, allowing for a personalised start while keeping the focus on frequency.
Experience: 2–3 years in cycling.
Characteristics: Has developed a base level of aerobic fitness.
Training Approach: Shift the focus to longer rides to build endurance. By increasing the duration of your workouts, you further develop the fitness base established through consistent training.
Development: Enhance endurance by learning to regulate your efforts, using metrics like heart rate and perceived exertion to refine your rides.
Personalised Progression: Choose from options of varying intensity or focus, adapting based on your recovery needs and goals while still following the overall plan.
Experience: More than 3 years in cycling.
Characteristics: Near genetic potential, requires high specificity.
Training Approach: Emphasise intensity over volume, as performance gains at this stage come from the quality of training rather than sheer quantity. Incorporate targeted intervals and race-specific simulations to fine-tune performance.
Development: Focus on flexible interval training, allowing adjustments in real-time based on how your body responds. This approach helps you individualise your progress and maximise gains from each session.
Personalised Progression: Adjust the intensity or duration of workouts based on performance and feedback, meeting the need for specificity and intensity at this level.
Experience: Typically many years of dedicated cycling training.
Characteristics: At or near genetic potential, highly sensitive to training stimuli.
Training Approach: For elite cyclists, every detail matters. Programs at this level are ultra-specific, fine-tuning every aspect of performance from power output to recovery strategies.
Payton
Teacher, USA
TEAM SEMIPRO Training System offers a cost-effective, highly flexible subscription tailored to any cyclist’s unique needs, packed with benefits, all with a 30-day money-back guarantee.
53 complete SEMIPRO training plans
307 structured SEMIPRO workouts
Strength training included
TrainingPeaks Premium
TrainingPeaks Virtual
Advanced performance analysis tools
Self-guided plan selection based on your goals
One-time coach consultation for guidance
Lucas
Business Owner, Australia
Simon
Business Owner, Australia
Team SEMIPRO is designed to offer the best value for athletes. With access to all 48 training plans and 307 workouts, plus TrainingPeaks Premium (normally $124.99/year) included, we offer flexibility and significant savings.
If you’re preparing for multiple events and following a structured year-long training plan, you might typically pay for:
But with the annual SEMI membership, you’d pay just $199 for an entire year of training, saving you $60.99 while also giving you unlimited access to all plans, including the flexibility to adjust your training.
Or, if you’re preparing for a road racing season and need structured training, you would typically pay for:
But with the annual SEMI membership, you’d pay just $199 for an entire year of training, saving you $125.99 while also giving you unlimited access to all plans, including the flexibility to adjust your training.
Don't get locked in or bored with one platform, ride indoors and outdoors. All workouts work with leading indoor training platforms and head units.
Our cycling training is science-informed, technology-tracked, pro-inspired training designed to produce results.
The body must be continually and increasingly challenged (and then rested) if it is to become stronger, faster, more capable.
Using prescriptions for specific training levels that targets the training for the best adaptions possible in the time you have.
The adaptation of the body is specific to the type of training undertaken. This applies to both the movements and energy systems of cycling.
Absolutely! TEAM SEMIPRO offers tailored plans for every stage of your cycling journey—from beginner to advanced. Each program evolves as you progress, ensuring you're always training at the right intensity and focus level for your current ability.
With TEAM SEMIPRO, you gain access to 48 training plans and 307 workouts designed by expert coaches, at a fraction of the cost of one-on-one coaching. You also get TrainingPeaks Premium, which provides advanced analytics and personalised insights to help you track and adjust your progress.
Intermediate cyclists benefit from longer rides, endurance-building workouts, and learning how to manage intensity through metrics like heart rate and perceived effort. The program offers options to adapt to your recovery needs, so you can consistently improve without burning out.
No worries! TEAM SEMIPRO includes a one-time coach consultation to help you get started. Plus, TrainingPeaks Premium offers easy-to-use features, and our training plans are designed to help you understand and use metrics like power, heart rate, and performance data.
Yes! While advanced metrics like power output can enhance your training, TEAM SEMIPRO plans also use accessible metrics like heart rate and perceived exertion, so you can still achieve meaningful progress with basic cycling equipment.
All plans are fully adaptable to your fitness level, recovery needs, and goals. You can adjust the intensity, duration, and focus of your workouts by changing them from the workout library. Plus, with unlimited access to all plans, you can switch between plans to match your event schedule or shift goals throughout the year.
TEAM SEMIPRO has you covered! Alongside endurance rides and race preparation, you'll get strength training plans and maintenance workouts to help balance your cycling performance. Our plans also target specific events like Gran Fondos and road racing.
Yes! TEAM SEMIPRO offers a 30-day money-back guarantee, so you can try the program risk-free and experience how it works for your training needs before fully committing.
With TEAM SEMIPRO, you save significantly. Instead of paying separately for each training plan and TrainingPeaks Premium (up to $324.99 for just 4 plans), you get unlimited access to all 48 training plans and 307 workouts for just $199/year—saving you time and money while offering complete flexibility.
