AT GARAGEATHLETE, WE BELIEVE IN BUILDING THE “ENGINE FIRST”, AND WE DO THIS PRIMARILY THROUGH THE USE OF STRUCTURED PROGRAMS ON THE CONCEPT2 ERGS, AS WELL AS FAN BIKES (SUCH AS THE ROGUE ECHO BIKE, AIR ASSAULT BIKE, AND SCHWINN AIRDYNE). THE GOAL OF THIS PROGRAM IS TO COMPLETE A 4-MINUTE TIME TRIAL FOR MAXIMUM DISTANCE, WATTS, AND/OR CALORIES. THE LIMITED VOLUME OF JUST TWO TRAINING SESSIONS PER WEEK IS INTENTIONAL TO ALLOW THIS FAN BIKE PROGRAM TO BE SEAMLESSLY INTEGRATED INTO A BROADER STRENGTH AND CONDITIONING SCHEDULE. HERE’S THE RATIONALE: 1. COMPLEMENTARY TO OTHER TRAINING: MANY ATHLETES FOLLOW A VARIED TRAINING PLAN THAT INCLUDES STRENGTH, MOBILITY, AND CONDITIONING WORK. TWO FAN BIKE SESSIONS PER WEEK PROVIDE ENOUGH FREQUENCY TO BUILD ENDURANCE AND POWER WHILE ALLOWING ROOM FOR OTHER ESSENTIAL WORKOUTS LIKE STRENGTH TRAINING, WHICH SUPPORTS OVERALL PERFORMANCE. 2. RECOVERY OPTIMIZATION: FAN BIKE WORKOUTS, PARTICULARLY THOSE INVOLVING POWER SURGES AND SUSTAINED EFFORTS, CAN BE TAXING ON BOTH THE CARDIOVASCULAR AND MUSCULAR SYSTEMS. WITH JUST TWO SESSIONS PER WEEK, THE PROGRAM ENSURES ADEQUATE RECOVERY TIME, WHICH IS CRUCIAL FOR ADAPTATION, REDUCING THE RISK OF OVERTRAINING, AND PREVENTING INJURY. 3. TARGETED FOCUS: THE TWO-SESSION STRUCTURE ALLOWS EACH WORKOUT TO HAVE A CLEAR FOCUS—BUILDING AEROBIC ENDURANCE AND DEVELOPING POWER. BY LIMITING THE NUMBER OF SESSIONS, ATHLETES CAN TRAIN WITH HIGHER INTENSITY AND QUALITY DURING THESE RIDES, KNOWING THEY HAVE AMPLE TIME FOR RECOVERY AND OTHER TRAINING MODALITIES. THIS SETUP MAKES THE PLAN FLEXIBLE FOR ANYONE WITH A GENERAL STRENGTH AND CONDITIONING FOCUS WHILE STILL YIELDING SIGNIFICANT IMPROVEMENTS IN FAN BIKE PERFORMANCE.