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.