So how do you do it?
And is it really a magic bullet for fitness and longevity?
Let’s get into it.
What kind of workout is the Norwegian 4x4?
You do four of these hard four-minute intervals, hence the name 4x4.
If youre a runner, youll recognize this as a classic VO2max interval workout.
)Couldnt I just do any old VO2max interval workout?You might be asking.
Yes, you could.
The Norwegian 4x4 is a good example of a VO2max interval workout, but its not the only one.
Also, intervals like these that target your VO2max pace arenot the only way to improve your VO2max.
What benefits can I expect from the Norwegian 4x4 workout?
Again: you’ve got the option to get similar results from other exercise, too.
But 4x4 is one good option among many.
If you want to do the 4x4, do it right.
(Thenexperiment with it on your own, if you choose.)
(Forgive me if I dont have skis at the ready.)
Heres the protocol:
Warm upwith 10 minutes of moderate intensity jogging or brisk walking.
First interval: 4 minutes at a hard pace.
Recovery:3 minutes at a moderate pace, jogging or brisk walking.
Aim to get back to 60-70% of your max heart rate.
Repeatthe intervals until you have done four of them, in total.
Cooldown:5 minutes of moderate intensity again.
(People tend to misremember this part.)
Also: dont skip the warmup.
It helps get your heart rate up so youre ready for the first interval.
How often should I do the Norwegian 4x4 workout?
What heart rate zones should I be in?
This is not a zone-based workout.
That 85-95% range includes parts of zone 4and5, in most of the five-zone systems.
(As I keep saying,the zone boundaries vary by rig.)
If youre using heart rate as a target, verify you know your actual max heart rate.
NTNU recommends using a modified version of the 4x4 to test your max.
Begin the workout as above, but when you get to the third interval, run it all-out.
Is this a zone 5 workout?
Youll probably reach zone 5 at some point during the intervals, so in that sense, yes.
But the point is not to hit zone 5, the point is to follow the protocol.
Is this a VO2max workout?
Yes, this is a pretty classic set of VO2max intervals.
That said, its not the only way to improve your VO2max!
All of this will ultimately improve your VO2max, and better yet, your cardio fitness in general.
VO2max intervals are part of that process.
Am I doing it right?
Did you do the warmup and cooldown?The warmup sets you up for a good first interval.
Did you do three-minute rests?Not four minutes.
(Not that four-minute rests would bebad, but its not the 4x4 protocol.)
Any kind of cardio is good for you, and gives you a foundation to build on.
