# 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: 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: ``` GET https://support.onegiantleap.co.nz/training-guide/training-to-improve-30-second-or-1-minute-power.md?ask= ``` The question should be specific, self-contained, and written in natural language. 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.