Cycling Workout
4x8 Seiler Intervals
Research-backed 4x8 minute intervals at ~90-95% FTP. This protocol, studied by Seiler, showed superior adaptations compared to both shorter and longer intervals.
4x8 Seiler Intervals
wattsCalculate
Warm up
8:00 @ 102-170W (56-80% FTP)
Main Set
0:30 @ 202-222W (106% FTP)
0:30 recovery @ 102-122W (56% FTP)
0:30 @ 210-230W (110% FTP)
1:00 recovery @ 102-122W (56% FTP)
1:00 @ 222-242W (116% FTP)
3:30 recovery @ 90-110W (50% FTP)
Repeat 3 times:
1. Hard: 8:00 @ 204-224W (107% FTP)
2. Easy: 3:00 @ 90-110W (50% FTP)
8:00 @ 204-224W (107% FTP)
Cool Down
2:00 @ 70-90W (40% FTP)
Total Duration: 64:00
About the Author
I'm a software developer and cycling enthusiast from Germany with over 10 years of experience. I've personally tested and refined all these workouts over the past years, and I can confidently say they will help improve your cycling performance through structured training.