That's a great thread, but I don't have a cadence or HR monitor so a lot of those workouts are hard to do, plus I have no clue how to do some of them (confusing). But no doubt I'll be trying those 40-20s and for sure some longer 1-5 minute intervals so that I can be able to get stronger for things like harder/longer pulls and surges.

That's true, a lot of times I like to tell myself they were born like that and I'll never get anywhere close to where they are now/were D:

Thanks for the advice, and helping me to avoid getting slaughtered, I probably would've made that mistake one day of not pulling then attacking...