RideVO2max
Seiler 4 × 8
4 × 8 min at the highest power you can hold for all four, 2 min easy
- 1h05
- 32:00
- Very hardDifficulty 4 of 5 — Very hard
- Stephen Seiler
What we typed
Warm up 15 min building from 50% to 75% FTP. 4 × (8 min at 103–108% FTP, the highest you can hold for all four; 2 min easy at 50% FTP). Cool down 10 min at 50% FTP.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Build from 50% to 75% FTP.
Rep
Highest you can hold for all four.
Easy
Cool down
Targets
Set as a share of your FTP. Your watch applies it to the FTP in its own settings, so it keeps up as that changes.
- 50–75% FTP
- 103–108% FTP
- 49–52% FTP
About this session
The story
From research by Stephen Seiler and colleagues: trained cyclists doing 4 × 8-minute intervals twice a week for seven weeks improved more than groups doing 4 × 4 or 4 × 16 minutes. We use 2-minute recoveries.
What it trains
A 'maximal sustainable' effort just above threshold — a sweet spot between intensity and total time.
Who it's for
Trained cyclists and triathletes. Pace the first rep so the fourth is as strong.
Sources
- Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration — Scandinavian Journal of Medicine & Science in Sports (PubMed), 2013
Related workouts
Seiler 4 × 16
4 × 16 min at the highest sustainable power, 2–3 min easy
Norwegian 4 × 4
4 × 4 min at ~110–120% FTP, 3–4 min easy
5 × 5 VO2max
5 × 5 min at 108–115% FTP, 5 min easy
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