You are good :) My first attempt at SSS seemed to be 21 seconds and my other results were poor too. I didn't do aerobic exercises and don't really do these days either. But by doing UBW I soon developed much better breath control (not as fast as you though). I should start UBW again :)

First time I tried UBW last May or June or something (that's when I bought RYV and became seriously ambitious about singing) and I sucked at it and almost immediately gave up and forgot about it. Now that I'm in a good physical condition and have stronger lungs from running a lot it all works so much better and I like it now :) But I sucked back then!

Funny thing is that my biggest motivator to do physical workout is the idea that it will improve me as a singer :) There are tons of other benefits too of course, life is simply better now! Everything falls into place so much better when I do some workout every day. Well not every day if I have a bad hangover or something but almost every day x)

AWESOME!!!!!!!

My gains have been great too, and I'm just on day 3.

I tweaked the whole workout a bit though, and the better I am, it takes even MORE time. :D

The first thing I did was to track the counting/alphabet both in my native language and in english.

The second tip, which might help you out more - in the last sustain exercise, I made it 15x bigger than it actually is.

I'm doing ALL the vowels (a, e, i, o, u) instead of just "aah", and I'm tracking each of those vowels in three octaves to improve my sustain and all the weak points.

So let's say that my note is B.

(first octave) A- 23s
(second octave)A- 27s
(third octave)A- 40s

and etc. for E, I, O, U.

Hope it was helpful.

After 2 weeks:
Ssss _ 1:35
Hold with breathin _ 3:30
Hold without breathin _ 2:46
Ssss out _ 9x