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] stevemz: At this point, I’m going to remove myself from further Seiler/polarized conversations. Fine by me. I don’t think the purpose of this discussion was to debate the validity of Dr. Seiler/ polarized training or the research involved abd how that applies to individual training et…

Lates post by Martin. Really digging his explanations and meaningful descriptions. M. [image] The Effects of Manipulating Interval Duration - W/KG Nearly all cyclists use long intervals in one form or another. However, not all long intervals are created equal. As it turns out, if you …

So my interpretation of that study is that you need to get up to 90% max HR in your intervals to get maximum VO2max and power at 4 mmol/L lactate improvements. 88% doesn’t quite get the adaptions you are seeking for the amount of time invested. The 4 x 8 min group did 64 min /week of SS intensity …

[image] apond58: The 4 x 8 min group did 64 min /week of SS intensity and the 4 x 4 group did 32 min/week of slightly higher SS intensity. These intervals were all carried out above Lactate Threshold 2 (FTP or MLSS if you like). Sweet Spot is below LT2 so, as they are designed, they are not …

[image] themagicspanner: It’s important to remember that 90% of HRmax is actually referring to 90% of HRmax-HRrest. Except I think Seiler indicated on the Velonews podcast that he used %HR max to set intensities not a % of the range of HR extremes. But I agree looking at my HR % of max that …

Seiler was reluctant to use HR, I took these notes: [image] Polarized Training Discussion (Fast Talk podcast & Flo Cycling podcast) Training @mcneese.chad Out of curiosity I just listened to Fast Talk ep 54 and it was entirely about guidance on setting the 3 zones. With th…

Thanks . I’ve removed the reference to SSB in my post.

[image] Brennus: If you want to be truly elite among TR users, don’t shoot for a 4 w/kg bogey…aim to complete your next Elephant +4 workout…complete EFI, no backpedalling, no pausing…then hit the ‘+’ button on the last interval. I’ll bet not many TR users ever accomplish that. [image] Capt…

YOU DON’T WANT ADVICE FROM ME! :joy::joy: I bailed on Elephants +4 a few short weeks ago! Just the same, don’t sell yourself short. Go for the +5. If you can rip out that much of sustained power hi vol you’ve got guts enough to make it through Elephants +5, I’m sure! So go all in. You crushed…

Done & dusted. [image] What workout did you do today? (2018/2019) Training elephantelephantelephantelephantelephant* Like a BOSS! leglegboom Av Interval Pwr: 108%FTP (workout av 106%) I think Double Day December is starting to pay off. After the first couple I was war…

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Seiler’s 8-minute intervals (Polarized)

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bbarrera December 3, 2018, 4:42am 85

Seiler was reluctant to use HR, I took these notes:

Topic		Replies	Views
Polarized Training Workouts & Experiences (80/20) Training polarized	303	37432	March 25, 2021
Stephen Seiler on intervals Training	60	10245	February 25, 2020
Polarized Training with Stephen Seiler, PhD \| EP#177 That Triathlon Show Training polarized	141	29601	November 3, 2020
VO2 Max Interval Workout Substitutions Training	68	14350	September 1, 2021
All the Seiler you care to listen to on Inside Exercise cast Training	68	3117	July 25, 2024

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Seiler’s 8-minute intervals (Polarized)

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