I rate it a 5 – wished I had this kind of direction 30 years ago!  The strength program has been particularly helpful with the core and hips and I’ve learned a lot about how to engage the entire body with relatively small weights in what appears to be a muscle specific exercise (1/2 kneel OHP is a good example).  In terms of suggestions, it would be helpful if we can get some guidance on cross training – for example, sometimes I use the spin bike for the long Cat 6 workouts but I am not sure where my pulse should be relative to my max for the workout (I try to keep it at 65 to 70% of max but it never quite feels like a workout at that level).