20/04/2026
Do you want to build up your stamina?
The Norwegian 4x4 workout is a high-intensity interval training (HIIT) protocol designed to maximize cardiovascular efficiency, typically boasting a 13% increase in VO2 max.
It involves four repetitions of 4-minute intense work at 85–95% of maximum heart rate, separated by 3-minute active recovery periods, totaling around 40 minutes
Warm-up: 10 minutes of light jogging or easy cardio to raise heart rate.
Work Interval: 4 minutes of intense exercise (running, cycling, rowing, or uphill walking).
Recovery: 3 minutes of light, active recovery (walking or slow pedaling).
Repeat: Perform the work/recovery cycle a total of 4 times.
Cooldown: 5 minutes of light movement.
Intensity: Aim for 85–95% of your maximum heart rate (hard but sustainable).
Effort Level: You should be breathing heavily and unable to hold a conversation, but not sprinting (you must last 4 minutes).
Frequency: To maximize results, perform this 2–3 times per week, allowing at least one day of rest between sessions.
For Norweigen 4x4 protocol I like to use airbike, ski erg or rowing machine to keep my legs fresh for other training sessions..
Simple and effective method how to improve your VO2max ❤️🔥
