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.

[image] GravelSteve: The 8 minute FTP test assumes that your max 8 minute power is ~110% of your FTP, so it would be really surprising if someone could do 4x8 minute at only ~2% below that “max 8 minute” effort, that would be some seriously impressive repeatability. I think that’s a fair obse…

[image] themagicspanner: The 20 minute test is 1 x 20 minutes at 105.3% FTP (100/95) with a 110% 5 minute effort before that to reduce the anaerobic contribution. The IF for this is 1.01 for 30 minutes. Although many people believe that 95% of 20 minute test overestimates most people’s FTP. W…

Just adding my 2 cents. I was going to try a polarised plan this year but have since changed my mind. However I did try a scaled down version of the 8min intervals, 3 x 8, using Seilers method of let the athlete figure it out. I’m no athlete but I soon figured out I went too hard on the first interv…

Try Raymond +7 first and see how it goes. I modified that workout and reduced the intervals to 2 minutes and completed it. Not sure I was hitting the 108% though with my naff trainer.

[image] lebowskii98: the 2 min recovery intervals are not set in stone Yes, that’s correct. If I remember correctly there was a study into self selected rest periods and the result was that 2 minutes was perceived to be enough. Seiler has said himself that it isn’t crucial. Maybe like with m…

[image] lebowskii98: the 2 min recovery intervals are not set in stone. [image] themagicspanner: Yes, that’s correct. Seiler has said himself that it isn’t crucial. Then why assume extended rest would be critical to total time in zone? [image] VO2 Max Interval Workout Substitutions …

You have taken my quote out of context. That was specifically referring to the number of rest periods not the length of them. However, I was thinking about how extended rest periods could change the amount of time in zone. By starting at a lower heart rate after 3 minutes rest compared to 2 minutes…

[image] themagicspanner: The 8 minute test is 2 x 8 minutes at 111.1% FTP (100/90) with 10 minutes of rest between. The IF for this is 0.99 for 26 minutes. Forgot it was 2x8, thanks for the clarification. So it’s actually 4x8 at 3% lower than 2x8 power, tough but might be doable!

It’s all dependant on fitness. Seiler was looking at highly trained athletes. For them, 2 mins was probably enough time for their heart rate to drop low enough for them to want to go again. For me, I needed longer. I’m sure he has said that it doesn’t matter if your rest interval is longer.

[image] lebowskii98: Seiler was looking at highly trained athletes. No he wasn’t. His test subjects were “recreational cyclists” doing “4-10h/wk training volume”.

Seiler’s 8-minute intervals (Polarized)

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Captain_Doughnutman November 23, 2018, 5:20pm 28

Then why assume extended rest would be critical to total time in zone?

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Seiler’s 8-minute intervals (Polarized)

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