Interval Time. 20 x 40secs rest 30secs I’ve always enjoyed this session when returning to the erg. 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%