As part of my plan, I’ve now done two 4x8 (2m rest) Seiler workouts.
First was at 106% (286W target), and I found it perfectly manageable. I hit 90% to 93% max HR over the 4 intervals, and averaged 286W, 286W, 287W, 289W. I felt great that day, hit the targets, and didn’t think it was too bad.
Second was last week at 111% (300W target), which was too much. I hit 301W for first interval and 93% max HR. I hit 94% max HR and had to quit 6 minutes into the second interval. There was no recovery from there. It wasn’t my day, and I didn’t feel 100%, but even on my best day I’m not sure I would have hit the target for all 4 intervals. I’m repeating it next week, and I’m guessing my coach will set it somewhere between 286W and 300W. I’ll report back!
Up to now, I’ve gone through a base period of absolutely no VO2 or any kind of intensity from Oct until end of Dec. I’ve had more intensity and VO2 work added to my plan as of Jan, so still sharpening and improving there.