A 12-week training plan, built by Damian
Structured around your goal, your current fitness, your available hours, and the demands of what you're chasing. Every session has a purpose. Every week builds toward the outcome.
A 12-week plan, built by Damian
A 12-week plan, built for you by Damian.
“You fill out the intake. I read your data, diagnose where the real opportunity is, then sit down and build your 12-week plan — delivered in TrainingPeaks with a written plan note. You run it yourself.”
— Damian Ruse, SEMIPRO Head Coach and Founder
$350 USD · One-time · Built by Damian personally · Starts on the date you choose
What’s in your plan.
Every SEMIPRO plan is built from scratch around the rider it’s for. Here’s what you receive:
Delivered in TrainingPeaks
Your plan loads directly into your TrainingPeaks calendar. Power-based, structured workouts, ready to execute. Compatible with Garmin, Wahoo, Zwift — anywhere you currently train.
A written diagnosis from Damian
Before any workouts are scheduled, Damian writes a read of your data, your goal, and the gap between where you are and where you want to be. The plan is then built around that diagnosis — not the other way around.
Built around your data
Before I build, I review your training history, your power profile, and what's been working. The plan is shaped by where you actually are — not where someone like you might be.
Strategy before workouts
The thinking that goes into your plan.
Every plan starts with a written read of your data, your goal, and the gap between them. Strategy before workouts.
Before I schedule a single session, I sit down with what your data is actually saying. Where your aerobic engine is. What you can sustain, what you can’t. What the last block of training did or didn’t move. Where the gap sits between today and what you’re chasing.
Then I write that read down — in plain English — and the plan gets built around it. Not from a template. Not from what worked for someone else. From a real diagnosis of the rider in front of me.
That diagnosis is the foundation. Everything else is just the work of executing it.
How it works
From signup to your first ride.
You don’t need to chase me. The process is built to deliver fast and clean.
1
Sign up
You purchase the plan.
2
Intake
A short intake form. Your goal, training history, available hours, events, and any constraints I should know about.
3
Connect
You connect TrainingPeaks (and Strava or Garmin if relevant) so I can see your recent training.
4
I build
I read your data, write your diagnosis, then build a 12-week plan around it. No template. No assistant. Just me, your situation, and the work that fits.
5
You start
Plan delivered to your TrainingPeaks calendar with your written note. It starts on the date you choose — next week or three months from now.
Who builds your plan
Who’s actually building your plan.
I’m Damian. Every SEMIPRO plan is built by me, personally — no assistant coach, no template engine, no AI. I review your data, your training history, your goal, and what you’re chasing. Then I sit down and build a 12-week plan that fits where you actually are.
I’ve spent 14 years coaching cyclists. Personally analysed over 20,000 training sessions. Coached a rider to the WorldTour. Before coaching full-time, I came up through the athlete pathway myself — the lens that taught me what training is supposed to do, not just what it’s supposed to look like.
SEMIPRO plans are how that experience reaches riders who don’t need a coach watching every week — but do need a plan built by someone who actually knows what they’re doing.
Most cycling plans are built once and sold many times. A SEMIPRO plan is built once, for one rider. That’s the difference — not the workouts, not the structure, not the format. The difference is that there’s a person behind it, applying fourteen years of practice to your specific situation. Then you take it and run it yourself.
— Damian Ruse
What riders see when the plan is built right.
“I'm getting faster with less fatigue.”
I'm doing roughly the same volume as last fall. The rides are more structured. The intensity is lower. More rest days. I can ride further, longer, and finish strong. Some PRs are now on the back half of the rides.
Ann, 46
Mountain bike rider · Trail and race
“I came out the other side stronger than I expected.”
I went into Peaks Challenge thinking I'd survive it. With SEMIPRO's support, I trained for it on just 5–7 hours a week.
Dan, 44
Peaks Challenge · 5–7 hours/week
More plan stories coming
Gathering plan-specific testimonials from the next round of builds.
What makes it different
What makes a SEMIPRO plan different.
There are thousands of training plans on the internet. Most are templates — built once, sold many times, never adjusted for the rider executing them. Some are good. Most are generic.
A SEMIPRO plan is built once, for one rider. Yours.
Built around your data, not assumptions
I look at your actual training history before I write a single session. The plan starts from where you are, not where someone like you might be.
Built by Damian, personally
Every SEMIPRO plan is built by Damian — not by an assistant coach, not by a template engine, not by AI. The same fourteen years of coaching experience that built the SEMIPRO methodology, applied to your specific situation, packaged as 12 weeks you can run yourself.
Diagnosed, not just delivered
Every plan starts with a written read of where you are and where the opportunity is. The plan is built around that diagnosis. You don’t just receive workouts — you understand the strategy behind them.
SEMIPRO plans are for you if:
- You want structured training built around a specific goal — event, fitness, performance, or all three.
- You’ve been training but feel it’s been haphazard, scattered, or not adding up.
- You ride 5–15 hours a week and want those hours to count.
- You’re self-directed by preference or budget — you don’t need a coach watching every week.
- You’ve been following SEMIPRO content and want the methodology applied to your situation.
$350. One-time. Built once. Yours forever.
Your plan costs $350 USD. One payment. No subscription. No recurring fees. The plan is yours — you own it, you run it on your schedule, you keep it when the 12 weeks are done.
Choose the level of support you need.
Plans
Guided
PRO
Best for
Self-directed riders who want a personalised plan
Riders who want a coach in their corner
Athletes with complex goals who need direct 1:1 work
Diagnosis
Written read of your data + goal before the plan is built
Same, plus ongoing diagnosis across cycles
Continuous diagnostic relationship
Coaching
None — pure deliver-and-go
Weekly coach review and guidance
Direct strategic coaching with Damian
Plan changes
Built once, run yourself
Coach adjusts around your life and response
Deep ongoing strategy
Progress review
Self-assessed
Training Review and phase reports
Ongoing analysis
Built by
Damian personally
Methodology by Damian, delivered by Kabir
Damian, week to week
Price
$350 one-time
$200 / 4 weeks
$350 / 4 weeks
Plans is the entry point. You can move into Guided when you want a coach watching every week. The methodology is the same across all three — what changes is how much of me is in your week.
Common questions.
Who actually builds my plan?
Damian, personally. Every SEMIPRO plan is built by me. No assistant coach. No template engine. No AI. I sit down with your data and your intake and write the plan from scratch.
When does my plan start?
Whenever you want it to. You pick your start date in the intake — that might be next week if you’re ready to go, or three months out if you’re planning around a specific event. I build the plan in time for your chosen start date.
Can I buy now and start later?
Yes. Your start date is up to you — choose any date in the intake. People often buy during a sale or when motivation hits, then start when their schedule lines up (a new season, after a holiday, before a target event). I build the plan in time for your chosen start date.
What if my plan needs to change part-way through?
Plans are built deliver-and-go. Once the plan is loaded, you run it yourself — there’s no mid-plan coach support. If life changes significantly (injury, major schedule shift), you can book a 30-minute call for $99 to talk it through and adjust the remaining weeks yourself.
Do I need TrainingPeaks?
Yes. The plan is delivered as a structured 12-week TrainingPeaks calendar. You can use the free Basic account or a paid Premium account — both work with the plan.
What if I want a coach watching me?
That’s Guided, not Plans. Guided is $200 every 4 weeks and includes weekly data review and plan adjustments. Worth considering if “coach in your corner” matters more than a one-time diagnosis and built-for-you plan.
Can I see an example plan?
Plans are personalised — no two are the same. The structure logic is shared across all my plans (build blocks, key sessions, recovery weeks, taper) but the specifics are shaped by your data and your goal. What you get is the plan that fits you, not a sample of someone else’s.
What if the plan doesn’t work for me?
If something genuinely isn’t right — wrong difficulty, wrong structure for your goal, miscommunication — message me within the first two weeks and I’ll adjust or rebuild it. The point is to get you the right plan, not just any plan.
Ready for a plan built around you?
The intake takes 10 minutes. I read your data, write your diagnosis, and build your plan around it. The next 12 weeks are structured around the work that actually fits where you are and what you’re chasing.
$350. One-time. Built by Damian.