The MultiErg Engine Building 4 Week Cycle [Level 1] ERGs: SKI•BIKE•ROW This Cycle Targets: Aerobic Efficiency Aerobic + Anaerobic Thresholds V02 Max Week 1: 2 Hours 22 Minutes Week 4: 3 Hours 5 Minutes Level 1? Our 3 Level System separates our Cycles by total training volume and complexity. Each level increases in specificity towards our Benchmark Ergathlon, which is performed before and after each 4 week cycle. ▪︎ This Cycle is predominantly single Erg workouts, covering a variety of intensities across the Ski Erg, Row Erg and Bike Erg. Levels 2 and 3 contain less individual Erg workouts and more MultiErg workouts. ▪︎ Level 1 ensures dedicated progression in each Erg individually. Layer this cycle into your existing cross training. TESTING: To get the most from this programme, complete an FTP Test on the BikeErg and a 2KM Best Effort on the RowErg prior to starting and save your scores in the ErgZone App. This will automatically adjust our programmed Power and Pace Intervals to your current ability. 9 WEEK CYCLE: After completing this Cycle, you can deload, re-test and repeat the same cycle at your new test scores/intensities to form a 9 Week Training Block. Alternatively, you can progress to the next Level. Build your Engine - Push Harder, Move Faster, For Longer TRAIN SMARTER, GO FASTER ERG ENGINE