This is a 10 week plan and takes the next step from the beginning plan. The plan has 5 workouts per week that average 45-60 minutes in length. This is a great plan if you want to race on the erg or on the water this summer. It includes a choice of heart rate, speed chart and open split workouts. This plan includes detailed instructions and progressed through volume and intensity overloads. This will help you get read for summer racing.