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.

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