Training to improve 4 minute Power
Suggested sessions to improve 4 minute Power:
Efforts of 30 seconds @ Zone 6
    3 minutes rest between efforts
    4 efforts per session
Efforts of 4 minutes @ Zone 5
    2 minutes rest between efforts
    8 efforts per session
Efforts of 2 minutes @ Zone 6
    4 minutes rest between efforts
    6 efforts per session
Sustainable improvements of 4 minute power output will come from improved aerobic fitness. The basis for improved aerobic fitness is endurance and threshold power training.
Athletes that specifically target events with a similar duration (e.g. 1000m) can improve 4 minute power with the speed endurance and anaerobic intervals mentioned above.
Last modified 3yr ago
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