> 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-4-minute-power.md).

# 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.