What are some specific workouts for zone four?

While there are no specific clips detailing zone four workouts, Andrew Huberman generally recommends structured high-intensity workouts to improve performance in higher zones, like zone four. Here are a few example workouts you might consider:

1. 4x4 Interval Training: Perform four intervals, each four minutes long, at a high intensity (zone four). Rest for four minutes between intervals.

2. Ladder Workouts: Gradually increase and then decrease the duration of the intervals. For example, do 1, 2, 3, 4, 4, 3, 2, 1 minute intervals at zone four intensity with equal rest periods.

3. Tempo Runs: Sustain a pace that keeps you in zone four for a set period, such as 20–30 minutes. This can help improve your ability to maintain high intensity.

4. Hill Repeats: Find a short, steep hill. Sprint up the hill, putting you into zone four, and then walk or jog back down for recovery. Repeat multiple times.

5. Cycling Intervals: If cycling, use a stationary bike or outdoor hills to perform short sprints of 2–5 minutes with equal rest periods, staying in zone four during the effort.

These workouts are typically designed to improve your body's efficiency and endurance at high intensities. It's beneficial to combine these with lower intensity (zone one and two) and rest days to allow full recovery and adaptation. Always tailor workouts to your fitness level and consult a fitness professional for personalized advice.