At GARAGEATHLETE, we believe in building the “engine first,” primarily through structured programs on the Concept2 ergs as well as fan bikes, including 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.

With just two training sessions per week, this program is intentionally designed to integrate seamlessly into a broader strength and conditioning schedule.

A sample week is provided (see images).