Right, I want to talk to you about my three favorite training sessions to do over the winter. So in no particular order, the first one is a Bartele session. So this is named after Gino Bartele. If anyone hasn't read the book, wrote a valor, absolutely brilliant read about Gino Bartele smuggling forged documents for Jews across enemy lines during the World War and the amazing read. So, the Bartolay session, the Bartolay efforts really rather than the Bartolay session because you could do this in a 60 minute session or you could do it in a seven hour session. It doesn't really matter. But the Bartolay effort in the middle of a session, it's a seven minute effort and it's broken down as four minutes, low cadence, like 50 to 60 RPM in zone three, three minutes Zone 4 at high cadence, so 100+. I'm going to give you that again. So it's a 7 minute effort. The first 4 minutes are low RPM in zone 3. The second 3 minutes are zone 4 at a high RPM. That change from low to high RPM, room on a man. So I would say start out if you haven't done them before, within 2 of them, progress at the following week to 3, progress the following week to 4. I've never got more than 4. Bartilay efforts. Absolutely love them. My next one is sweet spot. Now sweet spot is just below threshold. So it's 88 to 91% of the threshold. And if you don't know what threshold is, you'd be the bad boy. And you haven't listened to my podcast on setting threshold, the importance of threshold. And, you know, why when we talk about zone trees on two, yada yada, this is our special language for communicating. And then I break down and teach you how to speak that in that podcast, which is back, back away search for a podcast called setting your threshold. think and you'll go and find it. So sweet spot session I love to do, it's simple, it's all school, it doesn't need to be really complicated and bearing in mind these are winter training sessions, it's two by 20 minutes, that's it. And while I put in some, you know, two of my tree set, the Bartolay one is a little bit of complicated stuff going on, but two of my tree sessions that I love doing over the winter are very, very simple. And there's a reason, We only have a set amount of zones, zone 1, 2, 3, 4, 5, 6. They all have adaptations in those zones. This isn't Zwift, it's not train a road where we need to have 20,000 zones and all these changes of intensity. We're looking to spend time in each zone. And the reason is we want to get the adaptation associated with that zone. So when I try and sweet spot, I want to try and just blow a threshold with the idea being to raise my threshold, push it up a little bit. So I'll do a straight up, two by 20, with 10 minutes rest in between at 88-91% of threshold.