2024年9月5日 · What kind of workout is the Norwegian 4x4? I’ll give a step-by-step further down, but basically it’s a cardio workout (traditionally done while running) that features four-minute-long intervals....

2024年6月28日 · Say hello to the Norwegian 4x4 Protocol. The Norwegian 4x4 Protocol is a powerhouse workout designed to boost your cardiovascular health and stamina in just under 30 minutes. The protocol...

4x4 can be run uphill, so you have to work even harder with your heart rate. Find a semi-steep hill outside or set the mill on a 5% incline. Running, cycling, cross-country skiing and swimming are good options when it comes to training fitness, because of their ability to maintain the same intensity over time without compromising technique.

2024年2月20日 · High-intensity Interval: Run/Exercise for 4 minutes at 75%-80% of your maximum heart rate, or at the fastest pace you can maintain for this duration. Recovery: Follow with 3 minutes of very light walking or another gentle activity to let your heart rate decrease.

The Norwegian 4x4 Protocol is a structured HIIT method comprising four intervals of high-intensity exercise, each lasting 4 minutes, followed by 3 minutes of recovery. It’s specifically designed to help individuals reach their target heart rate for maximum cardiovascular improvement.

The Norwegian 4x4 Workout is a scientifically-backed interval training protocol designed to maximize cardiovascular efficiency and overall fitness. Developed in Norway, this workout has gained international recognition for its simplicity, effectiveness, and scalability.

4 天之前 · Here are some of the key principles of the Norwegian method of endurance training: Training is separated into three zones: Zone 1 is the low-intensity zone, Zone 2 is the sub-threshold zone, and Zone 3 is above your lactate threshold.

The 4x4 interval training method, also known as the Norwegian Protocol, is a simple but efficient way to improve your VO2max and overall fitness. It involves four minutes of heavy-breathing, repeated four times, separated by three-minute active breaks.

2011年10月19日 · Instructional video on how to do a 4x4 interval workout. More information on our homepage www.ntnu.edu/cerg

2024年3月12日 · The 4x4 Interval Training protocol stands as a beacon for athletes seeking to elevate their performance while fortifying their defenses against injuries. Its balanced approach to intense exertion and recovery paves the way for significant gains in cardiovascular health, muscular endurance, and overall athletic capability.