> For the complete documentation index, see [llms.txt](https://support.onegiantleap.co.nz/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://support.onegiantleap.co.nz/training-guide/training-to-improve-30-second-or-1-minute-power.md). # Training to improve 30 second or 1 minute Power **Suggested sessions to improve 30 second or 1 minute Power:** Efforts of 20 seconds @ Zone 7 * 40 seconds rest between efforts * 10 efforts per session Efforts of 20 seconds – 30 seconds – 20 seconds (60s rest between) @ Zone 6 * 3 minutes rest between efforts * 8 efforts per session High intensity anaerobic training can not be sustained in high volume continuously. It can only be sustained in high volume for 6-8 consecutive weeks maximum. After this time, the effects of the sustained efforts risk athlete burn-out and illness. Understand the risk associated with these sessions. High intensity sessions, like those suggested in the 4 minute, 1 minute and 30 second target sessions above, are best applied in the few months leading up to competition. They sharpen the athlete and develop race condition. --- # Agent Instructions This documentation is published with GitBook. GitBook is the documentation platform designed so that both humans and AI agents can read, navigate, and reason over technical content effectively. Learn more at gitbook.com. ## Querying This Documentation If you need additional information that is not directly available in this page, you can query the documentation dynamically by asking a question. Perform an HTTP GET request on the current page URL with the `ask` query parameter, and the optional `goal` query parameter: ``` GET https://support.onegiantleap.co.nz/training-guide/training-to-improve-30-second-or-1-minute-power.md?ask=&goal= ``` `ask` is the immediate question: it should be specific, self-contained, and written in natural language. `goal` is optional and describes the broader end goal you are ultimately trying to accomplish on behalf of the user. GitBook uses it to tailor the answer towards what is most useful for that goal. The response will contain a direct answer to the question and relevant excerpts and sources from the documentation. Use this mechanism when the answer is not explicitly present in the current page, you need clarification or additional context, or you want to retrieve related documentation sections.