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.