Is there a recommended longer term protocol for using the bike?

For a long-term perspective, it depends on your goals.

If increasing VO2Max is the main goal, then maintain using the 8 minute routine twice a week. However, we suggest you try alternating the 8-minute Intense with the 30 sprint Fat Burn. The experience is different and exhilarating. We would maintain a minimum of 2 Intense rides a week though because Fat Burn is linked to the 8-min intense and will always use the latest settings created by the Intense.

You should also have received 2 new endurance protocols. Those, you can use to test your increasing fitness.