What I plan to do of the next month or so is to document some of my favourite ergo session. This is one I have recently been playing with and the benefits a quiet good.
2-3 sets of 5 x 2min, 30sec rest @ 19-20 strokes per minute – Consistent max power
Rest between sets around 5min
This has been a session that I have used in recent times to prepare for racing. The time for the interval is long enough to challenge and short enough to keep on or close to full effort. 30sec rest certainly makes the 4th and 5th interval more difficult and so the rest between the sets in important to ensure full recovery.