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 used for LTHR.
I found the 4x8 in this instance to be slightly harder than the 4x4. My max HR did not go as high, highest reading 87% of max for 4x8 and 88% of max for 4x4, but there was more muscular fatigue in the 4x8.
4x8
4x4
The real deal intervals are as hard as you can go for the work period and you only get 2 minutes of rest. The results from that study are below. You can see the real deal intervals are considerably tougher than what I did, but I don’t think I could have completed the work at this level of difficulty so that is moot.
Dave