19th August 2026

DON’T START FROM SCRATCH AGAIN IN MARCH. The Winter Block starts 2 November. Hold your founding place for $25: https://go.semiprocycling.com/go/gqnszu Not looking for group winter base training? Get a personalised 12-week plan: https://go.semiprocycling.com/go/cb3zym Work with a SEMIPRO coach: https://go.semiprocycling.com/go/s2u9m3 Get the free Cycling Science Digest: https://go.semiprocycling.com/go/a6qvsw Chapters 00:00 Introduction — Who I Am and What This Is 06:44 FOUNDATIONS · Power & Data Without the Religion 10:47 The Battery — What W' Actually Is 14:51 What to Actually Look At (and What to Ignore) 18:54 FOUNDATIONS · Reading Your Curve 26:48 FOUNDATIONS · Why Your Zones Are Probably Wrong 28:34 Why Fixed Percentages Fail 31:22 The Four Zones I Use Instead 36:59 How to Set Your Zones Properly 40:09 FOUNDATIONS · The Durability Layer 42:41 The Four Components of Durability 45:48 The Durability Curve 47:57 FOUNDATIONS · What Three Hours Actually Does to You 48:52 0 to 30 Minutes — Everything Is Improving 50:42 30 to 90 Minutes — The Quiet Shift 53:27 90 Minutes to 2.5 Hours — The Balance Tips 56:12 2.5 to 3 Hours — The Compound Phase 58:38 Why the Degradation IS the Training 1:00:10 THE SYSTEM · Periodisation Without the Textbook 1:01:07 Why I Disagree With GAS 1:03:58 Apply / Observe / Settle 1:09:11 THE SYSTEM · Building Your Engine 1:12:05 Three Reasons Zone 2 Works 1:20:19 The Durability Dial 1:22:15 Structuring the Year — Finite and Infinite 1:26:36 THE SYSTEM · Intensity That Earns Its Place 1:27:55 The Workout Hierarchy 1:32:32 Rider-Type Workouts 1:35:10 When to Add Intensity, When to Stop 1:39:47 THE SYSTEM · Execution — The Five Golden Rules 1:41:04 Rule 1 — Intensity Discipline 1:42:59 Rule 2 — Triangulation 1:45:13 Rule 3 — Aerobic Decoupling 1:47:08 Rule 4 — Raise the Floor 1:48:24 Rule 5 — Precision Nutrition 1:52:33 THE PROOF · How I Coach This in Practice 1:52:59 Tom — The Adaptive System in Action 1:54:28 Lucas — The Boring Block 1:55:57 Jasper — Durability Proof 1:57:26 Juan — The Whole System 1:58:55 What These Four Riders Have in Common