Siren Amelia Seiler-Viken
@SirenSeiler
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Runner | Online endurance coach | Master student at The Norwegian School of Sport Sciences | Writer on Medium
Oslo, Norway
Joined March 2023
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Reposting my
@Medium
article "Putting polarized training into practice" on this new account. Please give it a read if you want to train sustainable over time and experience continous progress! 😃
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In one of his recent YouTube videos, Lionel Sanders said something I find highly accurate…
The secret to training is 1) as much volume as you can handle, 2) an adequate amount of intensity, at the RIGHT intensity, 3) LISTEN to your body (and adjust).
It’s that simple.
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In my coaching work, I use the 5-zone model to prescribe intensity (55-72%, 72-82%, 82-87%, 87-92%, 92-100% of HRmax). But numbers and just numbers, and they don't say anything about how it should FEEL. Therefore, I created these descriptions of each zone🙂
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Week to week training planning should not be or look "fancy". It's always about subtle adjustments, such as extending a run by 5min, or adding an extra interval bout. Small progressive changes made consistently over time lead to big 'leaps' in fitness down the road 🙂
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Training cycle illustration:
Colors depict how an athlete may feel throughout the cycle. A rest day should be incorporated at the end of each training cycle to "reset" the body and mind.
Training flow occurs when stress is managed and distributed optimally.
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A visualization of the training process from base building to peaking:
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My definition of a "threshold workout" 👇 Same external intensity on both bouts, but internal intensity is slowly drifting up before stabilizing around 168-170 (~90% of HRpeak).
In my experience, this is the type of session/stimulus that will increase your LT2 ("threshold").
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Running and cycling are similar but not the same.
Doing more of the 80% LIT in Z2 works well for cycling, but if you try to make most of your easy runs Z2-runs, the mechanical load will become too high over time and your legs won't recover.
Easy running is a feeling. Relax🧘♀️
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I frequently remind myself that most runs shouldn't feel great. Many of them actually suck, and some days it feels tough to get going. But other days I feel amazing, and I can go hard for long.
Consistency means riding out the highs and lows🌊
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Simple rule of thumb:
The higher the proportion of weekly interval volume is spent at high intensity (z4-5), the more of your weekly low intensity volume should be in z1.
When hard becomes harder, easy becomes easier (TID = MORE polarized).
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What is The Norwegian Model? How do the top runners from Norway actually train? Why the big emphasis on "double threshold sessions": does it scale down?
Please give this a read, comment, and share!😊
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SO, how much "specific fitness" can be maintained through 8-12 weeks of cross training (and ~25 km avg last 4 weeks)?
Turns out, quite a bit, when you don't overdo it, fuel well, and allow your body to recover from injury AND grow stronger.
~10k trail race, 38:30, 167 HR avg.
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Stop trying to find the "perfect training structure". Some days are good, other are not so good. Just stick to your plan and do your best on the day.
Our bodies are not robots. They break down, rebuild, and adapt over time. Have patience in the process and you will get better!
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ZONE 2 training… Referencing the latest podcast with
@StephenSeiler
on Inside Exercise.
The main idea is to not do your easy sessions TOO easy (<50% of VO2max), but definitely NOT too hard (>75%)!
If you have to PUSH easy sessions to be in z2, you’re going too hard.
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As a dancer, I trained very
varied (endurance, strength, balance, flexibility etc.). When I started running, I lost some of this athletic versatility.
It is so important to do more than just running/cycling for overall health. Aim to become faster but also more ATHLETIC💪🏻🏃🏼♀️🤸🏼♂️
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HR doesn't always tell the whole story..
Relatively new and unexperienced on the bike, I did 10' "tempo" followed by 3x10x30/15'', P: 2'.
Legs started burning before my HR rose to z3..
The heart and lungs may not know the difference between modalities, but the muscles do!
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@StephenSeiler
1. Keep the prescription simple
2. General rule: keep intensity between ~85-92% of HRmax
3. Extend duration before increasing intensity/speed
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How do you decide if you need a deload week? I keep it pretty simple. I make the athletes score their own week and recovery state (see pics).
Awesome and fresh? We'll keep going!
Ok and on the edge? Recovery/deload week coming up!
The body/mind knows better than the watch :)
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Pace to HR comparison after 10 weeks of running training (post injury):
w37: 4:59 pace (9k), avg. HR 137 (70%)
w46: 4:59 pace (11k), avg. HR 129 (66%)
~90% of total training volume (h) as LIT (z1-2)
~6% as HIT (>z4)
Don't overemphasize intensity for aerobic development:)
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Follow-up to
@StephenSeiler
's post... Why include regular rest days?
A rest day can restore glycogen, facilitate muscle repair, reset the autonomic nervous system (keep resting HR low and max HR high), and restore mental energy...
= muscular and cardiovascular adaptation💪🫀🫁
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I just published How to Start Running
Check out my newest article on Medium! "How to Start Running - And how to make it a sustainable habit". Give it a read and comment what you think 😃
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After trial and error, I’m now convinced that doing your strength session the DAY AFTER a hard session is the best way to go for an endurance athlete.
You will maximize your readiness for HIT sessions, and allow for strength ADAPTATIONS, not just survival.👇🏻
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As I return to running after several weeks off, I try to think like I did when I first started running.
For the 'long run', just try to relax, breath calmly, don't try to hurry. You are going to run for X minutes regardless of the pace.
Go slower, and extend the duration.
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I just published Back to the Roots
My coach and fiancé,
@viken_julian
, inspired me to write this article. He has taught me the importance of focusing on the basics and just doing the work. Give it a read and let me know what you think😃
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A good sign that your training load is sustainable, is that you’re feeling strong during your strength sessions.
For endurance athletes to get the most out of the few strength sessions they have, they must be able to mobilize fully for them!
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What does it actually mean to train polarized?
For me, it means being either "on" or "off" during sessions. Am I relaxed mentally, or trying to push myself today?
Remember, a long duration HIT session in z3-4 will still be considered HARD when RPE and total load is high.
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Through the last years of endurance training I've learned that there is a GOOD low HR response and a BAD low HR response to training.
If the HR is lower at a faster pace, you're getting fitter.
If the HR is too low at a too slow pace, you've pushed overreaching too far.
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Fun day testing myself on the bike for the very first time!💦(I'll post the data in a different post)
Coach and partner
@viken_julian
behind the camera and paps
@StephenSeiler
on finger-sticking duties🩸
Today’s lab test consisted of a lactate profile followed by a 10’ recovery, then 10*30/30’’ “race style” with high power surges and short recoveries.
(Siren is currently doing more cycling due to a femoral stress reaction.)
Ventilation measured with Tyme Wear’s smart shirt🚴🏻♀️
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In the endurance training process, we try to optimize every variable from strength to speed to aerobic capacity etc...
Yet more important than OPTIMIZING is EXECUTING. Doing the session, though not at the optimal time, is far better than not doing it at all!
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Having some ‘recovery sessions’ within a training cycle is crucial to keep the momentum going until the next FULL rest day.
The day after a HIT workout can be super easy (55-60% of HRmax!). The goal should be to finish the session feeling fresher than when you started🚴🏼♀️🔋
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I like to think of intensity zones as a continuous hierarchy of stress.
The higher the heart rate (and duration), the greater the stress.
The various intensity zones don't actually target different "systems", they apply a hierarchical amount of stress to THE system.
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I’ve planned my own training since I was 13 yrs old. I love having a set structure with a clear goal and focus every day.
But some days the plan doesn’t correspond to how I feel. So I adjust it.
I frequently remind myself that the plan follows me, not the other way around.
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Here are some of my cues for a good HIT session:
1. My HR comes up quickly during the warm-up.
2. I don't feel the need to listen to music (I have an inner drive and focus).
3. I don't feel anxious about the coming pain/discomfort but rather lean into it and embrace it.
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Yesterday's test (bike): lactate/ventilation profile + 10x30/30''
When you look at the HR curve for the bout of 30'' surges, you see that HR flattens out towards the end yet breathing frequency continues to increase.
Ventilation says a lot about how hard one is working!
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Snapshot into my last 4 days. Overall recovery rating low despite reduced training load...
Total stress has been high due to HOUSE MOVING. Yesterday, I couldn't get my HR over 110 bpm!
The body doesn't differentiate between life stress and training stress. Adjust accordingly.
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Pic 1: 4x6min, 60sec recovery (RUN)
Pic 2: 4x8min, 2min recovery (BIKE)
About the same RPE for both but LOW HR and HIGH muscular fatigue on bike.
Without specific cycling muscular adaptations in the legs, I blow up before being limited by oxygen delivery and cardiac function.
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For the past 7 weeks, I have been cross-training due to injury. When I return to running, I intend to keep cross-training (elliptical, bike) as a part of my training.
In this article, I discuss how you can become fitter (and faster) with fewer km's🫁🫀
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A positive note on the elliptical (during injury): you're able to do pretty high volumes of high-intensity work compared with running!
From today's session: 2x20' at threshold (~90% of HRmax). Long intervals right at half m. effort is my favorite way of "pushing my threshold".
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To exemplify:
"Easy intensity" (i.e., <LT1) doesn't necessarily mean that the session was easy overall. This was from a 21k steady long run. 37min z1, 60min z2. Towards the end I was approaching high z2. I ran about 1 min/km faster than my normal "easy runs"....
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Training alone is often very beneficial in order to
“… really focus on yourself and know what you do”. -
@doctorinigo
When always running/cycling with other people, you risk going too fast (especially in running).
Great interview below! 👇🏻🚴🏼♂️
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It’s important to give an athlete authorship of their own training.
This means that it’s ok to do a little bit more when feeling good, but also, and even more importantly, to do a bit less when feeling tired/drained.
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The training process is essentially just a balancing act of energy out and energy in. A good balance between frequency, volume, intensity, and recovery, often leads to progress in training and good performances.
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So I think this is what
@StephenSeiler
means when he says “just run around in the forest easy and relaxed”⛰🌲☀️. I find that the harder my (track) workouts are, the easier my easy sessions become. Most days I try to focus on duration spent on my feet, and not pace or distance.
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Today’s indoor bike workout. No planned intervals. It ended up being:
~20’ easy (z1)
~20’ steady (z2)
13’ threshold
10’ threshold
5 x 1’ hard/1’ easy
Point is: the exact interval prescription doesn’t really matter, what’s important is the overall stimulus and time in zone.
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Don’t be afraid to train hard!
That doesn’t mean you should go all-out all the time, but getting your heart rate up, and feeling the lactic in your legs towards the end of a rep/session is fine!
We train to push our limits, not stay within the comfort zone.
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When your HR is lower than before at the same pace/power, it’s often a good sign.
This is one of the main factors I look at in my own training and in my athlete’s. It doesn’t happen overnight, but with consistent training through weeks, easy becomes “easier” 🙂🟩🚴🏼♂️📈
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Z2 session: 70' elliptical + 40' bike. Tried to stay between 72-75% of HRmax (~193).
When I go >75%, I have to "work" to maintain the intensity. Whereas, at ~72%, I'm chilling and can go on "forever".
This is why I say, for easy sessions, go to 75% MAX. It should FEEL chill!
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Here’s a reminder to take your easy days easy…
Some days, when I’m really tired, I run my easy run 2 min/km slower than my interval pace with a HR at or just below 60% of HRmax.
Go slow most days to go fast when it counts 👍🏻
#intensity
#dicipline
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From today's 6x5min, 90sec recovery (first 2 at 8% incline treadmill, last 4 on elliptical).
Tried to stay right around that 90% "threshold" effort. I would describe it as "good pain". It is tough, and you have to mobilize, but the mind is relaxed and you feel in control.
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New Medium Article published in
@RunnersLifePub
. This story may help you make better decisions than I did when I started running. Going into the deeps of injury risk, recovery, and training load.. Check it out and feel free to comment thoughts/questions😊
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Today's session: 4-3-2-1-1-2-3-4-3-2-1, P: 1'
Type: Continuous Fartlek for ~40'
Goal: Not let HR drop below high z2 during the 1' rest
Purpose: Tap into different "gears" by increasing pace/power as duration decreases and vice versa, while staying around threshold HR throughout
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Today’s set up rehab training after a femoral stress reaction diagnosis.
When a runner starts doing upper body endurance work, chances are that HR stays low while muscular fatigue is high!
Hard 40’’/20’’ intervals (RPE high) yet overall a “low intensity” session based on HR.
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For all the heart rate nerds out there. Here are two examples of “easy runs” from yesterday and today. Both in zone 1 (1-5 model). Av. HR on the 1st was 114, second was 129 (hot outside). Av. pace was 5:38 (trail) and 4:48 (road) min/km respectively… continued👇🏻
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Referring to one of the latest tweets by
@StephenSeiler
saying that accelerations/sprints >6-8'' will produce lactate and add extra stress to an easy session (+ mechanical load).
This is how I incorporate longer strides in a week of only 1 HIT. I consider Tue a "hard day".
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Here’s a reminder that sometimes you can feel bad/sluggish in you warm-up but still perform well in a HIT session or race. Feelings don’t dictate outcomes!
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Understanding (some of) the physiology behind endurance training adaptations, and how to train accordingly, is good and will lead to better fitness over time. BUT this alone doesn't help you in a race. Racing is a test of mental grit, and how deep you are willing to dig...
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"The goal isn't to do more. The goal is to do as much as I can while still being able to adapt positively from it."
- Stu McMillan on The Growth Equation podcast
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Simple training prescriptions are often the best and most effective. The less the mind has to work during execution, the more energy goes into doing the work and finding your flow. 🧘🏼♀️
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In cycling we often term some sessions "recovery rides" because it's easy to go really easy and chill out on the bike. Try to have the same mindset on a run the day after a hard session. It should feel easy on 1) your breathing and HR, and 2) your joints and muscles.
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Remember, there are a myriad of ways to structure a training plan, and many different “models” will get you to your goal. BUT you have to stay consistent with it and not implement a little bit of everything else. Trust the plan YOU are on and keep your eyes on YOUR path.📈
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Even during race specific workouts, I rarely look at my pace while running. I focus on running the correct effort and in the right HR zone. Instead of trying to hit a certain pace, try to hit the right internal intensity. The pace will get quicker as you become fitter.
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Watching the women's mile from yesterday's Monaco DL.
Firstly, Kipyegon is an amazing, one-of-a-kind runner. But what also strikes me is that she LOOKS like an athlete - muscular, robust in her frame, healthy.
These qualities are essential in order to run FAST for LONG!
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I feel like the running world is a bit behind cycling / triathlon when it comes to micro cycles. A training cycle doesn’t have to be 7 days! Extending the “weekly” cycle allows to put in more “air” in the program and more variation in stimuli.
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3 days of sickness (stuffed sinuses, fatigue, muscle aches) expressed through morning resting HR:
Day 1: 50-52 bpm
Day 2: 40-42 bpm
Day 3: 35-37 bpm (back running easy)
The heart knows what’s up🤧🫀🧠
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Getting sick absolutely sucks! In my recent experience with a stubborn cold🤧 I’ve learned this:
- HR will be higher the first 4-5 days of exercising (drop in plasma volume, lingering symptoms)
- running FEELS harder, and it is as if fitness has gone down📉
- the positives… 👇🏻
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Check out me and
@StephenSeiler
’s conversation in the 8-part video series on
@fasttalklabs
😃 We talk about my personal journey through injuries and overtraining, how I worked my way back to health and fitness, and what I’ve learned along the road as an athlete and coach.
When athletes detach their sport from their identity it can lead to huge advances, for both their physical and mental health.
@StephenSeiler
chats with daughter
@SirenSeiler
about this in the latest part of our video series:
#coaching
#running
#endurance
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In addition to one-to-one coaching, I also offer pre-made 16-week training plans for 5k/10, half marathon, and marathon training (beginner/intermediate/advanced). Leave a response on my website or via email (sirenseilercoaching
@gmail
.com) if interested.
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Sometimes it can be good for the mind to take a week or two of logging and tracking data. Often in training, we get hung up on hitting certain numbers, e.g., hours or km. When the focus becomes too mechanical, some of the fun and freedom disappears.
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If you are interested in coaching, check out my website for more information. Leave a coaching request in the contact section or email me at sirenseilercoaching
@gmail
.com 😄🏃🏼♀️🏃🏽🚴🏻♂️🚴🏼♀️
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Reminder: My old account Siren_Amelia is hacked so don't follow that one! If anyone could be bothered, please report the account and hopefully it will get suspended/deleted from Twitter at some point! 🙂
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There is a big difference between running relaxed in z1 and focusing to hold a steady pace in z2. <LT1 is a very wide intensity range. A high z2 run will require more recovery time than a low z1 run. So when we say "easy on easy days" between HIT workouts it means z1.
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New Medium article is up! This is one I've been wanting to write for a while. I feel very strongly about this topic as a person, coach, and athlete. I hope you will read it and share it with someone you think needs to hear what I have to say. :)
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- a rebalance of the autonomic nervous system (increased max HR)
- diminished muscle fatigue
- running fitness comes back quickly (“soft” lost adaptations) 👉🏻 potential boost in performance after a couple hard workouts back
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Part 4 of my coversation with
@StephenSeiler
on
@fasttalklabs
. Check it out! Part 5, 6 and 7 are out as well.
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Part 7 of my conversation with
@StephenSeiler
on
@fasttalklabs
: Finding The Right Training Formula For You.🙂
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For high-intensity workouts during base period, focus on effort and 'time in zone' rather than pace or power. Getting the work done is more important than hitting perfect splits.
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It’s not the sexy workouts that get you into good shape. It’s the long, steady efforts pushing your threshold while feeling “comfortably uncomfortable”. For example 3-3-2-2-1k w/ 2min jog recovery. Start controlled, finish strong. Adapt to your fitness level (volume and speed).
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First day in the pool🏊🏼♀️ aqua jogging in a while (3yrs)!
Doing something new and foreign creates this “child like” mindset. You try, fail, try again, make more errors, and finally, you feel like you’re getting somewhere.
Bring this “learning” mindset into your daily training.
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It is summer time and race season, or perhaps the time to make new goals for the fall. Contact me via my website or email if you are in search of a coach! 🙂
I would say "Like father, like daughter", but my daughter is way better at the individual coaching process than I am. So, if you are looking for some individualized help with your training, either a little or a lot, I can warmly recommend Siren Seiler!
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@David_Scheers
Most research suggests doing most of your volume at low intensity and some at higher intensity (as little as 10% of total training time). Pretty straight forward.
The hard part is listening to your body and actually doing what it says!
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The day after a hard workout I always take VERY easy because I typically feel tired and a bit drained! Two days after I feel ok again and my “easy pace” becomes quite a bit quicker while still in the same HR zone.
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I have spots for new clients opening in June! If you are in need of a coach (or a training analysis) before summer and fall races, let me know! Contact me through my website or email🏃🏼♀️🏃🏽🏊🏼♂️🏊🏽♀️🚴🏼♀️🚵🏻♂️
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Check out my Linktree for all my social media platforms, articles, YouTube, and website for coaching inquiries!👇
Go follow me on instagram @ sirenamelia for more training/coaching content in the future. Link is in bio on IG and Twitter!👍
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@GV_Endurance
I fully agree with this! You have to know what the priority is. It’s hard to “maximize” both strength and endurance when endurance training everyday. That’s why I find this to be the best strategy, given your priority is an endurance sport.
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@_jonnyknight
Good question! The continuous progression was mentally much tougher. Much has to do with the mind knowing there are no "breaks". 2 mins feel short so the session is mentally "easier" despite higher max power/pace.
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Long strides are also a great introduction to speed work or HIT. When an athlete is in the transition phase from 1 to 2 HIT sessions per week, I like to introduce them to it by adding 4-6x15-20sec flat/hill strides in the 2-3 weeks leading up to implementation.
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@crossfirekinder
This figure is from my article "Putting Polarized Training into Practice", and it is supposed to illustrate the process from base to peak through a season, but the progression also applies to building aerobic capacity through a lifetime.
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@ToutpourmaSante
What I’ve found is that a hard endurance session + strength is just too hard and the “high stress day” ends up cooking me and I don’t recover + we don’t adapt to the strength stimuli when already in a fatigued state. Also, when done right, the strength will be low intensity so…
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Users of !
I have connected my profile on intervals to polar flow. When I upload indoor activities, intervals will cut the sessions short (the aqua jog 👇 was 60min). Is it possible to manually edit session duration? Any other tips are appreciated 🙏
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@CraigLiebenson
@leetaft
@SpaceJAM_urray
@feelthebyrn1
@hjluks
@Alan_Couzens
@Gareth_Sandford
increase recovery ability in between submaximal sprints in games (allowing them to go hard more frequently). A player in better aerobic condition will essentially have an elevated "roof", allowing them to use their speed and quickness to a greater extent without fatiguing.
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If you are an endurance athlete looking for a coach, send me an email at sirenseilercoaching
@gmail
.com or contact me through my website below. I coach runners, cyclists, and triathletes at every level!
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@CraigLiebenson
@leetaft
@SpaceJAM_urray
@feelthebyrn1
@hjluks
@Alan_Couzens
@Gareth_Sandford
I believe this depends on the age group. Young athletes should do different sports/activities. It builds their foundation for further development into senior years and beyond. Aerobic training (long intervals etc.) will not "steal" speed but rather increase VO2max and...
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@samfunkhouse
@GV_Endurance
In Norway we use a 5-zone model which is basically the 3-zone model further broken down. Z1 is from 55-72% and z2 from 72-82%. Personally I’d say “easy” goes up to 75% of HRmax. Anything over that will be a moderate session because you are likely to go above LT1.
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@nerd_endurance
Agree. It's a mindset as well as an intensity distribution in terms of percentages and time in zone. Either you are relaxing, just doing the work, or you are training with the intention of pushing yourself.
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@adiwonderr
For example, strength training right after an endurance session is not optimal from an adaptation perspective. But if you aren't able to do a morning AND afternoon session then it's better to do one after the other instead of dropping strength all together!
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