Bit of an ambiguous question but who has done the 8 mins @ 108% - 2 mins reco - repeat *4? How would you rate it in terms of RPE? I’m wondering if I should start with the 4 min intervals and work up over a few weeks or just jump in the deep end. Cheers in advance.

4 x 8 min intervals at 108% with 2 mins rest would be brutal. Start with the workout Jobs (4 x 6 min intervals at 105% with 2 mins rest), or Jobs-1, and then adjust up from there over time.

Gross, most likely. Especially if you are not conditioned for, or weak at, VO2 max work. Personally I would find completing the same time at intensity, in more bouts (i.e 8 x 4 or 6 x 6) and gradually progressing more rewarding and encouraging than falling to bits on 4 x 8. Granted the initial ad…

Here’s my personal experience with trying to find the best set for me. I started with 5 x 4 minutes with 2 minutes rest at 111% FTP and started failing in the 4th interval. This was too hard. Next time I stepped up the length of the interval to 5 minutes, increased the length and dropped the i…

Two observations. Putting numbers into Workout Creator and getting an intensity factor reading across the 4 intervals, I don’t believe anyone should be able to do these at more than 105% of threshold. This workout expects you to do 32 minutes of work with only 3 2min rests. If you can do that at …

I do these from time to time and I find they are doable but very challenging. However, I execute them the way Seiler (and almost every running coach I ever had) specifies, not the “hit the power ERG mode TR approach”. I go anywhere from 102% to 108%. I only know I hit that %FTP after the fact. Not …

My take (from a different thread): [image] VO2 Max Interval Workout Substitutions Training Understood, however, the time to ACHIEVE true VO2max conditions using lower intensity intervals is much longer than shorter, higher intensity intervals. But they aren’t better. T…

Lols, I struggled with Mount Hope-2 a few days ago which is 4x10mins at 95-99% FTP and 6min recoveries! I was a little fatigued from the weekend of training, but still…I did however really enjoy the workout.

I previously did sustained power build and I am DONE with anything 80-100% FTP. How I even thought that would be of benefit I do not know (I have a Masters Degree in Sport Science). Sweet spot is nothing more than a no-mans-zone intensity that’s too low to create adaptation but high enough to create…

Sweet spot and threshold have worked for me. So have VO2max and sprint work. Not everyone responds the same.

Didn’t think the sustained power had that much sweetspot work. Thought it was more threshold, U/O’s and VO2. My experience with sweetspot (90% ftp) is that it’s hard enough to bring about adaptations but not so hard that you can’t do back to back days. Think it works well for building a base early o…

Seiler’s 8-minute intervals (Polarized)

Training

Captain_Doughnutman November 23, 2018, 1:33am 11

My take (from a different thread):

Conclusion: 4 min intervals rock!

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Seiler’s 8-minute intervals (Polarized)

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