The Norwegian 4x4 method

The Norwegian 4x4 method is a high-intensity interval training (HIIT) protocol that involves four, 4-minute intervals of high-intensity exercise followed by 3 minutes of low-intensity recovery, repeated four times. This method is known for its effectiveness in improving VO2 max and overall cardiovascular fitness. 

How to do it:

1. Warm-up: Start with a 10-minute warm-up at a moderate intensity. 
2. High-Intensity Intervals: Perform four, 4-minute intervals at a high intensity, aiming for 85-95% of your maximum heart rate. 
3. Recovery: Follow each high-intensity interval with 3 minutes of low-intensity recovery, such as brisk walking or light jogging. 
4. Repeat: Repeat the high-intensity intervals and recovery periods four times in total. 
5. Cool-down: End with a 5-minute cool-down at a moderate intensity. 

Benefits:

• Improved VO2 max:

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  The Norwegian 4x4 method is particularly effective in increasing VO2 max, which is a measure of your body's ability to use oxygen during exercise. 
• Enhanced cardiovascular fitness:

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  This HIIT protocol significantly improves cardiovascular health and endurance. 
• Potential heart age reduction:

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  Some studies have suggested that the Norwegian 4x4 method can reduce perceived heart age.