Fitness Fingerprint
The Fitness Fingerprint is SEMIPRO’s structured assessment, run every 12 weeks, that identifies your biggest opportunities for improvement and measures progress over time.
SEMIPRO Guided Coaching
Get fitter with a coach in your corner every week.
Guided is cycling coaching built around your goal, your hours, and your real life. We assess what you need first, build the right training next, then guide your week with key-session feedback, clear adjustments, and practical next steps.
$200 / 4 weeks · Cancel anytime · Your coach starts your review within 48 hours
Peaks Challenge
on 5–7 hours a week
“With their support, I was able to train for the Peaks Challenge on just 5–7 hours a week, something I honestly wouldn’t have thought possible on my own.”
Dan, 44
Peaks Challenge finisher
Key Takeaways
- Weekly coach review and feedback
- Training adjusted around your work and life
- Progress measured every 12 weeks
- Personalised TrainingPeaks plan
- Evidence-based coaching system
- Cancel any time
Coaching you can see working.
Your coaching is built around a measured picture of your riding, then re-measured every 12 weeks so you can see what actually changed.
Every athlete we coach starts with a Fitness Fingerprint: your best power across ten durations, from a five-second sprint to a full hour, measured in watts per kilo.
We read it together to find your Performance Lever: the part of your power profile most worth working on for the goal you’re chasing. Your coach builds the next 12 weeks around it.
Then we re-run the Fingerprint. Same durations, same lens, same measures.
If the work moved the needle, you’ll see it.
Every number carries its evidence level.
Your Fingerprint doesn’t just show a number. It shows how strongly your own training supports it, duration by duration.
- Direct evidence
- You have produced the effort. The number is measured, not modelled.
- Partial evidence
- Inferred from your critical power model or a nearby duration, because the effort itself is missing.
- Missing evidence
- Your training has never produced this effort. Your coach builds a session to go and get it.
We would rather tell you a number is thin than let you train off a guess.
The words we use, defined.
Three terms you’ll hear from your coach every block, each explained in a sentence.
Guided Coaching
Guided Coaching combines personalised training with weekly coach feedback, plan adjustments, and ongoing accountability.
Compare Guided and PRO →Performance Lever
A Performance Lever is the physiological quality most likely to produce the greatest improvement in performance during the next training block.
Who Guided is for
Guided is ideal for cyclists who:
- Train 5 to 12 hours per week
- Want regular feedback from a real coach
- Need flexibility around work and family
- Prefer evidence-based coaching over generic plans
- Want measurable progress over time
Who Guided is not for
Guided may not be right for you if:
- You only want a one-off training plan
- You are looking for daily one-to-one coaching
- You are unwilling to follow structured training
- You do not want feedback or accountability
Serious progress around real lives.
Guided athletes are working adults training 5–12 hours a week, and these are the results that came out of it.
Training that doesn’t fight my work.
“I’ve improved physically, but also in confidence and understanding of my training.”
Ilker, 50 · Business owner · Tour of Flanders Cyclo
The fitness was there. The training wasn’t.
“+47W FTP in 12 weeks, 20-min PR at The Gralloch. The most consistently I’ve trained in years.”
Tom, 52 · Gravel racer · 25 years cycling · 7–8 hrs/week
Train slower to be faster.
“A year in, I’m holding power in the final kilometres I couldn’t before.”
Fernando, 47 · SEMIPRO athlete since April 2025
What changes with SEMIPRO. From day one.
Coaching changes three things immediately: what you train, how your hours are spent, and what happens when the week falls apart.
You stop guessing.
Every cycle starts with a Training Review that names the one thing most worth working on. Your coach builds your training around it. No copying what worked for someone else, no wondering if you’re doing the right thing this week.
Your time finally counts.
Eight hours a week becomes eight hours that move the needle. Your coach monitors your training, checks the sessions that matter, and adjusts the plan when life gets in the way. No junk miles.
Life stops breaking the plan.
Work spike, sick kids, bad sleep, missed sessions. The plan adjusts before one messy week becomes three. Your coach is reading the same data you are, and responding to it before it becomes a problem.
“I went into Peaks Challenge thinking I’d survive it. I came out the other side stronger than I expected.”
Dan, 44 · Peaks Challenge finisherEverything included in Guided.
One price covers weekly coaching, a plan built around your life, and a measured review of your progress every 12 weeks.
$200 / 4 weeks. Cancel anytime.
Weekly coaching check-in
Your key sessions reviewed, your week checked, and your next steps made clear.
Training built around your life
Your hours, schedule, goals, and fatigue shape the plan.
Real adjustments when life shifts
Missed sessions, bad sleep, work spikes, and family demands are handled through clear weekly adjustments before the plan falls apart.
Fingerprint review every 12 weeks
A baseline, a re-test, and a clear answer on what changed.
Monthly Q&A with Damian
Live, recorded, and archived coaching education from Damian himself.
SEMIPRO community
Other coached riders training seriously around real lives.
48-hour response on business days. Weekly coaching guidance. Key-session review. Fitness Fingerprint review every 12 weeks.
Meet the coach in your corner.
Your coach reviews your training every week, gives feedback, and adjusts your plan when your life changes.
Your Guided coach reviews your training every week, learns how you respond, gives feedback on your rides, adjusts the plan when life changes, and helps you understand what matters next.
How SEMIPRO coaches are trained
Every SEMIPRO coach completes The SEMIPRO Coach Pathway, a structured apprenticeship under Damian, before taking responsibility for athlete decisions.
Damian, Founder
Coaching isn’t a system. It’s a practice. You look at the rider in front of you, figure out what they need next, and build the work around it. Then you check whether it moved them. 14 years in, that’s still the whole job, and that’s what SEMIPRO is built around.
Damian Ruse · 14 years coaching · 20,000+ training sessions analysed
Guided is not direct 1:1 coaching with Damian. If that’s what you want, PRO is the better fit. Damian leads the methodology, training principles, and monthly Q&A. Your Guided coach delivers your week-to-week coaching inside that approach.
Let’s get you started.
We connect your data, understand where you are, identify the first focus, and start guiding the training.
1
Connect
We connect your coaching accounts and training data.
2
Goals
Tell us your goals, training history, available hours, events, and constraints.
3
Assess
Your coach reviews your data and identifies what your training needs first.
4
Build
Your first week is built around your goal, current fitness, and real life.
5
Guide
Your coach reviews your key rides, checks your week, adjusts the plan, and tells you what matters next.
From there, coaching continues week by week. Every 12 weeks, we re-run your Fitness Fingerprint to measure what changed and set the next lever. Cancel anytime.
Why Guided works
Every athlete receives:
- A structured starting assessment
- Weekly coaching feedback
- Personalised plan adjustments
- Regular progress reviews
- Long-term development instead of random workouts
Choose the level of support you need.
Three ways to train with SEMIPRO, separated by how much coach involvement you want week to week.
No long-term lock-in. Everything on this page from day one.
| Feature | Personalised Plan | Guided | PRO |
|---|---|---|---|
| Best for | Riders ready to train hard with a plan built for them | Riders who want a coach in their corner | Riders who want direct 1:1 strategy with Damian |
| Coaching | None during the 12 weeks | Weekly coaching review, key-session feedback, and plan guidance | Direct strategic coaching |
| Plan changes | Built once, yours to follow | Coach adjusts around your life and response | Deep ongoing strategy |
| Progress review | Self-assessed across 12 weeks | 12-week Fitness Fingerprint and phase review | Ongoing analysis |
| Built by | Damian personally | Methodology by Damian, delivered by your Guided coach | Damian, week to week |
| Price | $350 one-time | $200 / 4 weeks | $300 / 4 weeks |
Guided isn’t “less than PRO.” It’s the right level of support for riders who want serious coaching without needing direct access to Damian every week.
Built into Guided:
Weekly coaching guidance, key-session review, and plan adjustments. Every 12 weeks, a Fitness Fingerprint review gives a measurable answer to whether the training actually worked.
If you put in the work and the data doesn’t move, we don’t pretend it worked. We adjust the focus and keep coaching from the evidence.
Common questions.
What Guided includes, who coaches you, how billing works, and what happens when your training or your life changes.
How personalised is Guided?
Guided starts with you: your goal, recent training, available hours, events, fatigue, strengths, and limiters. From there, your coach builds the training you need next and keeps adjusting it as your body and life respond.
Is this just a training plan?
No. A plan gives you workouts. Guided gives you a coach who reviews what happened, explains what it means, adjusts what comes next, and keeps you moving through the process.
Who actually coaches me?
Your Guided coach reviews your training every week. Damian sets the coaching standards, training principles, and leads the monthly Q&A.
What happens after I sign up?
You’ll get an email to connect your coaching accounts and complete your intake. Once we have your information and training data, we review where you are now, identify the first focus, build your first week, and send your Training Review. Your coach starts reviewing your data within 48 hours.
Can I talk to Damian directly?
Monthly live Q&A and community access. For weekly 1:1 coaching with Damian, that’s PRO.
How long am I signing up for?
There’s no fixed program length. Guided is ongoing weekly coaching, billed monthly at $200 / 4 weeks. You can cancel anytime.
Every 12 weeks, your coach re-runs your Fitness Fingerprint, using the same power durations, same lens, same measures, to show what changed and set the next lever. The reviews are markers in the work, not commitment periods.
What if my schedule changes?
That’s exactly why Guided exists. If work, family, travel, sleep, illness, or fatigue changes the week, your coach adjusts the plan instead of expecting you to force the original version.
Do I need a specific goal?
No. You can join with an event, a race season, a number to chase, or simply the goal of getting fitter and making your training more effective. The assessment tells us where to start.
How much training time do I need?
Most Guided athletes train 5–12 hours a week. The plan is built around what you have, not what’s ideal.
I’ve been using TrainerRoad / Zwift / another app.
Many Guided athletes come from those platforms. Your coach uses your existing data and builds from there.
What happens at each 12-week review?
Your Fitness Fingerprint is re-run, your coach walks you through what changed, and you decide the next lever together. Coaching continues week to week from there. The review is a checkpoint, not a stop. Most athletes keep going. Some step up to PRO, some pause for a season. You’re free to do either.
What if my training has never produced one of the numbers?
Your Fingerprint labels every duration with its evidence level. Direct evidence means you have ridden the effort and the number is measured. Partial means it is inferred from your critical power model or a nearby duration. Missing means your training has never produced it.
Where the evidence is partial or missing, your coach builds a session to go and get it rather than assuming a number and coaching off a guess.
What if I need more than Guided offers?
Your coach will tell you. If your needs outgrow how Guided works, PRO is there. No pressure. If Guided is doing the job, stay.
Coaching costs money. Guessing costs time.
$200 / 4 weeks. Cancel anytime.
Your coach starts reviewing your data within 48 hours of sign-up.
Ongoing weekly coaching. Fingerprint review every 12 weeks. No long-term lock-in. See full policy →