You asked a few questions about my coached POL TID training. If you head over to the Polarized Training vs. Sweet Spot (Dylan Johnson video) thread I posted the session distribution for a random 4 weeks. It shows it in a pictorial form, may or may not be of some interest.
Feel like if sits there better, didn’t what to side track this Seiler - his results thread.
Yeah but @old_but_not_dead_yet probably has some long-winded theory about why your personal experience is wrong.
Oh, probably, but his opinions don’t pay my rent, so… 
That’s fascinating about the correlation between HRV DFA value and LT1. I’ve just got a standard license key for Kubios.
I’ll do a session on turbo tomorrow at HRs I think are below LT1 up to and through where I think it is. Capture the HRV results and feed into Kubios to see what DFA values pop out.
Fortunately they pay mine.
There is an index or score that Seiler has been using wrt his durability idea.
Does anyone have a reference to the calculation? I’ve seen two videos where he mentions it but I can’t reverse engineer it.
It’s something like:
% HRR / % 6 min power
and/or
% HRR / %FTP
Those obviously are not the same thing, but I’ve seen tables where he labels the index that way. Neither are correct because they don’t give me a number close to 1 (when I plug some realistic numbers in). I’m missing something.
@Brennus
Right, that one (I’ll re-listen because I’m definitely missing something).
Here are some numbers:
MAP - 400w, so 6MMP might be 370-380? (happy to change that number but doesn’t make a difference, suffice it to say 6MMP is definitely lower than MAP)
HRR - 132bpm (180 - 48)
6MMP - 375w (see above)
Let’s say I’m riding along at 115bpm, easy/comfortable Z2 pace.
115/132 = 87% <— the “%HRR” part
x / 375 = 87%. <— the %6MMP part
x = 326W
326W is not my Z2 comfortable 115bpm pace. It’s no one’s. LOL
Need to compare like-to-like. 115 bpm would be only (115 - 48)/132 = 51% of HRR.
In theory, that would correspond to a power of 375 x 0.51 = 191 watts.
Seems reasonable. In fact, those are about my numbers back when I was racing and wore a HR monitor regularly - when JRA on a flat road, my power would be about 200 watts and my HR about 120 bpm.
That’s what I needed. Was doing that calculation incorrectly. Thank you.
191W (generally) is what I ride at 115bpm (give or take, of course).
You’re welcome. However, before anyone goes too far down this rabbit hole, it’s worth emphasizing that the relationship between %HRR and %VO2max isn’t perfectly 1:1, and can vary between individuals. IOW, don’t lose sight of the ‘~’ in Seiler’s slide.
old/dead has got it for you!
@tshortt I would say also that steady state max 6min power is generally materially less than 6min power from, say, a ramp test. So that can make the numbers different…but don’t make me advocate for one over the other! I don’t know enough to answer.
Understood, I just don’t actually know my 6MMP (and am not about to do that for sake of watching a video LOL), so was trying to get a reasonable approximation due to my numbers being wildly wrong. FWIW, I don’t get my MAP from TR ramp test. I use Ric’s protocol for male riders. Your point still applies though, I think.
@old_but_not_dead_yet Noted, and thanks again. Seems like the way Seiler is using it (as score/index within a single ride) means that %HRR not being exactly 1:1 as %VO2max is ok? IOW, he’s just watching it trend upward, and it’s the trend that is important (in this case), even if it’s not accurate. No?
I don’t know how he’s using it, but yeah, if after a period of training you can generally ride at a higher % of HRR, you’re probably riding at a higher % of VO2max.
That’s assuming, though, that the environmental conditions or your adaptation to them haven’t changed. For example, when it turns hot your HR will be higher at the same % of VO2max, but will come down as you get used to it.
So the 1:1 relationship is better with % VO2max. And Selier is using 6MMP as proxy for MAP / power at VO2max from what I recall.
I’m not familiar with estimating V’O2R from power data.
I have a recent 8-min max effort and plucked the 6MMP off that, added a few watts, and Seiler’s rough estimate is consistent with my data.
It seems the value of %HRR/%6MMP is when comparing a group of athletes? Normalizing results and not requiring lab equipment for VO2max.
I really don’t know what the value is. Seems more like trying to translate power into a language - % of VO2max - more familiar to ex fizz types than anything else. If you’re a native speaker, though, who cares?
Can’t recall but thought this was done as a prerequisite prior to setting up his Internet community participation studies. As someone with a ‘normal’ resting heart rate (lower 60s), the value of that video was getting a buddy to shut up and stop telling me my long easy rides should have a 99bpm HR like Seiler 
Interesting 1996 snapshot of Seiler’s view of programming endurance and interval training:
Thanks for that, and some useful thoughts on the length and intensity of intervals for endurance athletes. Plus the bread and butter long easy ride.
