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.
Personalised Plan
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
All explained in detail
Why, not just what
Every session explained.
Every SEMIPRO session comes with the reasoning behind it: what the work is doing, why it’s structured that way, and the science it’s built on. So you understand the plan, not just execute it.
Open any workout in TrainingPeaks and the intent sits right next to it: the targets, the structure of the intervals, and, where it matters, the research it draws on.
You’re not just told what to do. You’re shown why it works.
What you’ll see when the plan is right.
PRs on the back half of the rides.
“Same volume as last fall. More structured. Lower intensity. More rest days. I’m riding further, longer, and finishing strong.”
Who builds your plan
Who’s actually building your plan.
I’m Damian. Every SEMIPRO plan is built by me personally, with 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. That 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.
The difference isn’t the workouts, the structure, or the format. It’s that there’s a person behind your plan, applying 14 years of practice to your specific situation. Then you take it and run it yourself.
Damian Ruse
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, and Zwift anywhere you currently train.
A written diagnosis from Damian
Before any workouts are scheduled, I write 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.
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 that fits where you actually are.
5
You start
Plan delivered to your TrainingPeaks calendar with your written note. It starts on the date you choose, whether next week or three months from now.
Built for you specifically
The fit check.
Before your start date: full refund, any reason. Just send a message.
After your start date: we adjust the plan together until it fits, then lock it in. Once locked in, it’s yours to execute for the 12-week block.
Refunds end once the work begins, because every plan represents real work built for you.
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
I build every plan myself, from your data and your goal, using the same methodology that took a rider from beginner to the WorldTour, applied to your specific situation and packaged as 12 weeks you can follow 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, and you don’t need a coach watching every week.
- You’ve been following SEMIPRO content and want the methodology applied to your situation.
“The Personalised Plan is built the same way I’d build the first month of training for any rider I coach directly. Same diagnostic process. Same architecture. The only difference is who runs the plan day-to-day, you or me.”
$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.
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 coach review and 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
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
The Personalised Plan isn’t “less than coaching.” It’s a 12-week block built personally by Damian, for riders who want a plan and the discipline to follow it.
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?
The Personalised Plan is 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 the Personalised Plan. 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?
Every Personalised Plan is 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.
Fit check included. Refund before your start date. Adjustments until your plan is right. See full policy →