Interval workouts are a fundamental part of any endurance training program. Learn exactly what intervals are, why they are so important, and how to properly execute interval workouts with the help of Sebastian Weber, Neal Henderson, and Dr. Stephen Seiler.

4x4 is NOT max HR - it's close but not max. It's meant to be sustainable and repeatable. It's 85-95% of max HR. This is quite deliberate for a variety of reasons. The Seiler intervals were on a bike.

Coach Connor details the best practices for 4x8-minute intervals, from their physiological benefits to how and why you should do them. INCLUDES downloadable workout files.

Dr. Stephen Seiler explains why polarized training is a winning strategy for the long game of endurance sports. By balancing the stress of training, athletes see bigger gains over time.

To answer your question of how. You can use hills or a treadmill with incline to stimulate it with less risk. Running that fast for 4x4 is quiet risky so hills can get your HR up without as much strain.

Apr 2, 2019 · Fast Talk podcast, ep. 51: Polarizing your training, with Dr. Stephen Seiler. Dr. Seiler has revolutionized our understanding of endurance training. In this episode, we'll take a deep dive into his theories.

Dec 10, 2021 · This is Season 1, Episode 13, and today we have Dr. Stephen Seiler joining us on the show. Dr. Seiler is a vice rector at the University of Agder in Norway, and is commonly referred to as the godfather of polarized training.

Mar 17, 2020 · In the Rønnestad study, the 30/15 group achieved a 12% and 9% increase in threshold power and VO2 max (1). I am inclined to suggest that this represents a bigger performance gain than the 16% and 10% improvement seen in the Seiler 4×8 group.

Mar 5, 2020 · Over the years, other researchers corroborated with Seiler's first findings to describe the training methodology of intensity distribution, known today as polarised training model.

Nov 22, 2018 · Start with the workout Jobs (4 x 6 min intervals at 105% with 2 mins rest), or Jobs-1, and then adjust up from there over time. Gross, most likely. Especially if you are not conditioned for, or weak at, VO2 max work.