Norwegian 4x4 training protocol

The Norwegian 4x4 training protocol is a high-intensity interval training (HIIT) method designed to improve VO2 max and overall fitness. It involves four minutes of intense exercise followed by three minutes of active recovery, repeated four times. This protocol is known for its effectiveness in boosting cardiovascular fitness and metabolic health. 

Here's a breakdown of the protocol:

• Warm-up: Begin with a gentle warm-up to prepare your body for the workout. 

• High-Intensity Intervals: Perform four minutes of intense exercise at 85-95% of your maximum heart rate. This can be achieved through running, cycling, or other exercises. 

• Active Recovery: After each high-intensity interval, engage in three minutes of active recovery at a lower intensity (around 60-70% of your maximum heart rate). This could involve walking or light jogging. 

• Repeat: Repeat the four-minute high-intensity and three-minute active recovery intervals four times. 

• Cool-down: Finish with a cool-down period to gradually lower your heart rate. 

Key aspects of the Norwegian 4x4 protocol:

• Focus on VO2 max:The four-minute intervals are designed to push you to your VO2 max, the maximum amount of oxygen your body can utilize during exercise, according to a study from the National Institutes of Health (NIH). 

• Sustainability:While the intensity is high, the intervals are designed to be sustainable for the full four minutes, allowing for sufficient time at VO2 max, according to a YouTube video. 

• Adaptability:The protocol can be adapted to various exercises and fitness levels. 

• Frequency:One source suggests doing the 4x4 intervals two or three times a week, with at least one day of rest between sessions. 

Benefits of the Norwegian 4x4 protocol:

• Improved VO2 max:.Some studies have shown that this method is effective in improving VO2 max, a key indicator of cardiovascular fitness. 

• Enhanced cardiovascular health:.The protocol can improve heart health and increase blood flow. 

• Increased endurance:.By pushing your body to its limits, this training method can improve your overall endurance and ability to sustain high-intensity efforts. 

• Improved metabolic health:.Some sources say the 4x4 protocol can lead to improvements in metabolic factors like insulin sensitivity.