This cycle is longevity focused, if you want something more specific towards performance the standalone programs will be better..... 1 x HR session 1 x Peak Power 1 x AT Complimented by 2-4 strength sessions per week. The HR session can easily be repeated 1-4 times per week due to it's lower intensity. Session 2 - An erg version of the famous Mona Fartlek. 2 x 90” rest 90” 🎯 105-110% 4 x 60” rest 60” 🎯 110-115% 4 x 30” rest 30” 🎯 >115% 4 x 15” rest 15” 🎯 >120% Do a thorough warm up for at least 10'. I prefer a 15' progressive warm up with many 20-30 seconds sprints at target pace. Key here is in the first 3-5 strokes/rpm - big power extremely quick recovery, keep the drive tight and full. Use the recovery time to catch your breath, it's good to move rather than staying fixed.