Short Interval Blocks for Endurance Athletes- Part1

[@scotmoser8716]

Thanks Stephen as a competitive runner, triathlete and coach for fifty years this is new twist in a old approach . Sets like 200 meter repeats alternating 30 seconds fast/ 40 second recovery has long been a staple for distance guys on the track. I find now at age 65 stacked intervals of 6x30 with 30 seconds recovery or 8x45 second with 30 seconds rest not only benefits my cycling but running and swimming . In the pool we use sets of 75’s or 100’s with short rests for open water or distance swims. Great explanation of this topic. I would be interested in a study of athletes over 50 and 60 to see how this method benefits performance !

[@trainmoveimprove]

This is a goldmine. Thank you for sharing this Stephen!

[@damon123jones]

I've been doing 30/30 intervals @400 watts with great success. threshold has gone up from 270 watts to 300

[@hikerJohn]

Without knowing about this before now, I like to sprint and then rest (walk) just until my Heart rate comes down below 125. I'm not a well trained athlete but after watching this I will start doing these intervals more frequently as I can already do long-ass distances at low intensity. It might do well to run up an easy to moderate incline and turn around and jog back down. I'm a trail runner and hiker and never do anything on level ground. This should help me get up and over that big mountain pass or to the top of that peak in less time. Those are my "race days'

[@damon123jones]

I tried some 20 x 30/30 at 400 watts on Tuesday and man it was fun and I learned so much about relaxing and accepting pain at the end of those efforts...its Thursday now and iam finally recovered 🙃

[@NikoxD93]

Awesome! Did you rest for a few minutes between two 10x blocks? Or you went straight for it? ^^

[@MP-jh4vh]

Just wanted to say thank you for all the content you're putting out, I've learned a lot from your work. Appreciate it a lot.

[@tonicastrotc]

Thaks, thanks, thanks. This class is so didatic and everything is so easy to assimilate.

[@martinlightwood]

Thanks Stephen, interesting stuff. Would be good to have regular videos like this continued on your channel. Obviously you've got loads of spare time, in between work, podcasts, zwift , twitter etc.

[@heikkisanelma6625]

:D

[@leaveyoushaken]

Fascinating explanation, Stephen. Thank you!

[@heikkisanelma6625]

Thanks Stephen, this is pure gold!

[@rogerkramer5583]

I found that I actually can run faster tempo runs when I do .2 miles on and .1 mile off for 3 miles. My pace goes from 6:50/mile to 6:35/mile. I wonder if I do this during a race if I'll improve my 5k time?

[@russellbrown8760]

Thanks for making these. Please can you add links to papers/blogs in the video summary text?

[@sportscientist]

I added references at the end of the 3rd video. Thanks for that tip.

[@AME1337]

Good stuff, keep it coming :)

[@carstenhabits_and_health6756]

Thanks for these Informations!

[@damon123jones]

thankyou.. your voice is perfect for narration too.

[@heinigme]

Great video!

[@jarosawbuczkowski1353]

Great job !

[@pandmmolineux5094]

Peter; Is nt this similar to Dr.Brent Rushalls[Early 2000s] Race Pace Swimming Training.His intervals were 3 sets of 20s efforts done 20 times with a 10s rest?

[@jazzyvaze6203]

Can you one day compile all your data and write a book and sell it as an ebook on Amazon. In all languages ​​and in French ? Thank you

[@hadd5106]

Dr. Seiler have you ever considered the suggestion of Dr. Ernst van Aaken that fast intervals with short recoveries can lead to "functional disturbances" in the heart. Thanks.

[@christianashcroft376]

Nice vid Jay Z, cant wait for the others. Any chance you could do a numpties guide for polarised training? As a lot of the podcasts seem to go off topic wanting to talk about you, Texas and how you came to live in Norway. Which is all nice but i want to know all the nuts and bolts fo it all.. Also any chance you could cover the workouts you do on your bike ergometer with wattage and HR zones. Please please please :)

[@sportscientist]

Haha, yeah, I know. Who cares about how I met my ex- wife, right? I will have to think about how I can put something useful together. But, what is a "numptie"? Is that the same as a newbie?

[@christianashcroft376]

@@sportscientist A numptie is like village idiot but in a nice way, sort of. You probably know one of the UK's famous numpties, Boris Johnson? Any chance if you did a numpties guide could you peg the values to HR as makes it easier for me anyway. Those Fast Talk podcasts you did are absolute gold. Could you show rough HR for the 2x20min, 5x8min and 10x4min or should these all be at 90-91%HR? I'm a bit confused from the tweet about reference values for the 4x16/4x8/4x4 and what i thought you had said on FT. Many thanks and keep up the great work :)

[@jellebakker8193]

@@sportscientist I found your story quite fascinating on the podcast. Your background adds to your credibility and I found it fun to hear.

[@maxsungwd]

Found this very interesting

[@cyclingfreak56]

Where did part 2 go?

[@F2fntypvvjs]

Very interesting, but would you say the signal sent by doing these different work:rest ratios is different from a 2:1 to a 1:1? After all, blood lactate and VO2 are different?

[@aarondcmedia9585]

100 x 400 with 150m jog recoveries is a 55km training session.

[@bmp713]

Does interval training induce eccentric ventricular hypertrophy or concentric hypertrophy? The information online is highly mixed.

[@josephakendrick529]

Mr. Seiler, fascinating. Might you reduce the rich complexity of your lecture into a hand full of salient points? Like, be at threshold at least two minutes. etc.

[@damon123jones]

also finding 400 watts easier to do repeats

[@uMsubathi]

So Dr this clearly tells us that interval is far much superior to zone 2 or any other distance training