What if a short 30-minute workout could not only make you fitter but also add years to your life? Since a high VO2 max has been linked to a longer lifespan, workouts that are particularly effective at boosting your VO2 max are also good news for your longevity. And by that yardstick, one workout in particular scores very highly: the Norwegian 4x4.
What is the Norwegian 4x4 Workout?
The Norwegian 4x4 workout is a cardio workout, which includes 4 sets of 4-minute intervals where you push yourself to 85-95% of your maximum heart rate. It is high-intensity and designed to increase your VO2 max.
4x4 training originates from the research of Professors Helgerud and Hoff, who recommended it for both the general population and athletes. In one study, it led to a 13% improvement over eight weeks with three sessions per week, although results can vary and may be lower.
What everyone's reading
What is VO2 max?
VO2 max measures the maximum amount of oxygen your body can effectively use during exercise. It is expressed as a number – the higher, the better – and represents your cardiovascular and respiratory fitness, reflecting how efficiently your heart, lungs, and muscles work together to use oxygen. As such, it’s often seen as the gold standard of aerobic fitness.
A review published in the Frontiers in Bioscience-Landmark found that higher VO₂ max levels are associated with reduced risk of mortality.
How To Do the Norwegian 4x4 Workout
To complete the Norwegian 4x4 workout:
Warm-up
Complete a low-intensity warm-up for 10 minutes. This could be a light jog and dynamic stretches.
Intervals
4 minutes each interval of a cardio exercise of choice, at 85-95% of your maximum heart rate. This could be running, swimming, rowing, cycling or high-intensity bodyweight exercises. If you're running, this could be your 5k or 10k pace.
Active recovery
3 minutes rest of low-intensity activity like brisk walking or jogging, taking your heart rate down to 60-70% of your max heart rate.
Repeat
For a total of 4 high-intensity intervals and rests.
Cool down
Bring down your heart rate slowly, then stretch.
Who is the Norwegian 4x4 workout for?
The workout is designed to be high-intensity, so it may not be suitable for those who haven't completed much training before. For absolute beginners, it may be more suitable to start with more moderate types of cardio exercise, like sustained efforts or intervals of slightly lower efforts. For those who have heart problems or any other health complications, they should consult their doctor before completing very intense exercise.
If you're looking to increase your VO₂ max, run faster, or even extend your lifespan, the Norwegian 4x4 workout could be the solution for your next session.
