4x4 / 4x8 / 4x16 - a simple training schedule for an Ironman

[dthrog00]

I’ve tried the 4x4 and 4x8 variants although with more rest than the Seiler study.

Data from the actual study is below:

See the Power 4mM or Power 40-min time trial lines. This is more like an Hour of Power than a ramp test or 20 minute test FTP.

Seiler recommends you self-pace and go at an effort where you can finish all 4 intervals.

I held back a bit in the 4x4 I tried, but gave the 4x8s a more honest effort and found them hard. My experience is at the end of this thread:

Base Training/Zone 2 Question

As I mentioned last week I’m working through 1 ride of intensity along with traditional zone 2 / base training. I tried an easier version of the Seiler 4x8. I only used 100% of FTP work the work portions and used 3 minutes of rest instead of 2. Last week I tried a version of the 4x4’s at 110% of FTP. FTP in both instances is from a January 30-minute continuous effort as given by Joe Friel where an average of the full 30 minutes is used for the FTP and an average of the last 20 minutes is use…

Keep in mind that I’m not a very capable cyclist so I don’t know if my results are even worth posting. Your mileage may vary.

Dave