4x8' Seiler's Intervals @107%

• Cycling
• 1h 4mTime
• 92Stress
• 0.93Intensity
• 97Popularity

About this workout

Four 8-minute efforts at 107% FTP with 3-minute recoveries — the Seiler protocol for sustainable VO2 gains. Longer intervals that feel smoother than shorter reps but still push your aerobic ceiling.

Workout structure

• 8 min @ 56-80% (56-80w)
• 30 sec @ 106% (106w)
• 30 sec @ 56% (56w)
• 30 sec @ 110% (110w)
• 1 min @ 56% (56w)
• 1 min @ 116% (116w)
• 3:30 min @ 50% (50w)
• 8 min @ 107% (107w)
• 3 min @ 50% (50w) 105 rpm
• 8 min @ 107% (107w)
• 3 min @ 50% (50w)
• 8 min @ 107% (107w) 105 rpm
• 3 min @ 50% (50w)
• 8 min @ 107% (107w)
• 2 min @ 40% (40w)
• 6 min @ 50% (50w)