Interval Time. 20 x 40secs rest 30secs I’ve always enjoyed this session when returning to the erg or after a race. The duration is short, get up to power and rate, settle in and then rest. It’s one that I can do however I’m feeling. Alternatively you can break it down further and keep adding power and rate through every 5-10 reps. It has something for everyone! Targets are between 95-105%