Team SEMIPRO

Your training home for the whole year.

53 plans across four levels. Foundation, capacity blocks, strength, taper, and event-specific preparation — all connected, all built around durability. Pick your level, pick your starting point, and move through the system at your pace.

$79 / quarter · $249 / year · Cancel anytime · TrainingPeaks Premium included

Built for self-directed riders.

Team SEMIPRO is structured training you drive yourself. Here’s where it fits — and where the other products take over.

Team SEMIPRO is for you if

You want structure but you don’t want a coach watching your training
You like driving your own training and making your own decisions
You’ve been wasting time on disconnected workouts and want a coherent year
You want the SEMIPRO methodology applied through proven, pre-built plans
You ride 5+ hours a week and want those hours to actually build something

Team SEMIPRO isn’t for you if

You want a personalised plan built around your specific data — that's Training Plans →
You want a coach reviewing your training every week — that's Guided →
You want direct 1:1 coaching with Damian — that's PRO →
You want an 8-week intensive with daily access to Damian — that’s EIGHT

The system

A full year of training, organised.

Every block flows into the next. No restarts, no guesswork. You build a year of training that compounds.

Jan

Feb

Mar

Apr

May

Jun

Jul

Aug

Sep

Oct

Nov

Dec

Foundation

Threshold

VO2max

Anaerobic

Taper

Transition

Strength — runs continuously

FoundationCapacity blocksStrengthTaperEventTransition

Your level (1–4) stays consistent across all blocks. Pick your level once. The system handles the progression.

53 plans. Hundreds of sessions. All connected.

Pick your level once. The system unfolds at the right intensity from there.

Pick your level

Level 1

Beginner

Level 2

Low Volume Intermediate

Level 3

Intermediate

Level 4

Advanced

Every plan exists at four levels. Pick where you are and stay there. The volume and intensity adjust to fit your level across all blocks.

Pick your phase

Foundation

12 weeks

Build durability and aerobic depth. The base every season starts from.

4 plans across levels.

Capacity Blocks

8 weeks each

Develop specific physiological systems. Anaerobic, Threshold, VO2max, Transition.

16 plans across blocks and levels.

“The 30/15 and 40/20 microbursts were particularly effective. It worked brilliantly.”— Greg, Zwift Racing League C category

Strength

4–8 weeks

Heavy lifting, maintenance, minimum viable dose, pedal quadrant-specific, plyometrics.

5 plans.

Taper

3 weeks

Sharpen for your event. Volume reduction with intensity preserved.

4 plans across levels.

Full Season Builds

22–24 weeks

Complete preparation for road, gran fondo, or gravel race. Foundation through taper, structured around your discipline.

16 plans across disciplines, levels, and anaerobic or VO2max focus.

Event-Specific

14 weeks

Focused preparation for gran fondo and gravel race when you have less runway.

8 plans across disciplines and levels.

53 plans total. All built around durability. All designed to connect.

Start anywhere. Move through the system.

Choose your starting point

Most riders begin in Foundation. If you have an event coming up, jump into Event-Specific or a Full Season Build. Not sure? Start where the calendar makes sense — the system is designed so you can begin anywhere.

Follow the block

Every plan is structured around durability, fatigue resistance, and sustainable progression. Workouts sync directly to your TrainingPeaks calendar and to your devices (Garmin, Wahoo, Zwift).

Move to the next phase

Each block flows into the next without downtime. Foundation rolls into Capacity. Capacity rolls into Event Prep or back into Foundation. The system compounds across the year.

What Team SEMIPRO athletes are doing.

Two riders. Different goals. Same system.

Greg, 69
Zwift Racing League · C category

No new apps. No lock-ins.

Team SEMIPRO plans load directly into your TrainingPeaks calendar. Workouts sync to Zwift, TrainerRoad, Garmin, Wahoo, and every major platform you already use. TrainingPeaks Premium is included in your membership.

ZwiftTrainerRoadGarminWahoo

Two ways to join.

Quarterly

$79

Renew every 3 months.
Cancel anytime.

Best value — save $67

Annual

$249

Save $67 vs quarterly.
Renew yearly.
Cancel anytime.

Already have TrainingPeaks Premium? $69/quarter or $219/year.

For coaches & teams

License the SEMIPRO library for your practice.

Run your own coaching practice? License the full Team SEMIPRO plan library for a year and deliver the system to your own athletes. The whole catalogue, one annual fee.

$299 / year · renews yearly, cancel anytime

Common questions.

How does Team SEMIPRO compare to your other products?

Team SEMIPRO is self-directed access to our full plan library. If you want a personalised plan built around your specific data, that’s Plans →. If you want a coach in your corner every week, that’s Guided →. If you want direct 1:1 coaching with Damian, that’s PRO →. Team SEMIPRO is for riders who want structure and trust the methodology, but want to drive their own training.

Do I get personalised coaching in Team SEMIPRO?

No — this is a structured training system, not coaching. You pick your level and your starting point, and the plans run as designed. If you want personalised adjustments or feedback, Guided → or PRO → is a better fit.

How do I know where to start?

Most riders begin with Foundation (Endurance + Durability Base) at their level. If you have a race coming up, jump into an Event-Specific or Full Season Build. The plans are organised so you can start anywhere that makes sense for your calendar.

Do the plans connect together?

Yes. Every block is designed to flow into the next so you can build all year without restarting. Foundation flows into Capacity blocks. Capacity flows into Event Prep or Taper. After your event, Transition resets you for the next cycle.

Do I need TrainingPeaks Premium?

Premium is included in your Team SEMIPRO membership. If you already have Premium, you get a discount — $69/quarter or $219/year.

Can I use these plans indoors or outdoors?

Yes. All workouts sync to Zwift, TrainerRoad, Garmin, Wahoo, and all major platforms. Indoor or outdoor, same plans.

Is this suitable for beginners?

Yes. Every plan exists at four levels, starting with Beginner. The system has a clear path from Beginner through Advanced as you progress.

Will this help my late-ride power?

Yes. Durability is built into the structure of every phase, not added on later. The Foundation block specifically targets durability and aerobic depth, and every block after that maintains and builds on it.

Are strength sessions included?

Yes. Five strength plans cover heavy lifting, maintenance, minimum viable dose, pedal quadrant-specific work, and plyometrics. They run alongside the cycling blocks.

What if I miss a week?

Just continue where you left off. The system is flexible and designed for real life. Skip a week or move things around — the structure holds.

Can I switch plans anytime?

Yes. You can change blocks or restart phases whenever needed. The library is yours to use as the year unfolds.

Can I cancel anytime?

Yes. Quarterly renews every 3 months. Annual renews yearly. No lock-ins, no fees to cancel.

Can I license the library for my own coaching practice?

Yes. If you run your own coaching practice, you can license the full Team SEMIPRO plan library for a year and deliver it to your own athletes — $299/year, renews yearly, cancel anytime. Get in touch and we’ll talk through it.

Ready to start your year?

Pick your level. Pick your starting point. Move through the system at your pace. $79 quarterly or $249 yearly. TrainingPeaks Premium included.

Or book a strategy session if you want to talk through your plan first.