# 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. --- # 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-4-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.