The Norwegian 4x4 workout for improving VO2 max
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Tracy Steen on Instagram: "The Norwegian 4 x 4 protocol: 4 minutes hard (85-95% effort) 3 minutes easy (60-70% effort) Repeat 4x Beginner? Start here: 👉Keep it low impact, so fast walking on an incline is perfect. 👉“Hard”= Your breathing gets loud, but you’re still safe and in control. 👉If needed, start with two rounds and build up week by week. 👉Use a heart rate monitor if you have one, but listening to your body works as well. 👉A proper warm-up is non-negotiable so do at least a 5 minute
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Beck Dean | The Busy Men Coach on Instagram: "The Norwegian 4 x 4 minute interval method is one of the most effective training systems in the world for improving endurance performance. It has been studied and used by elite athletes because of how well it pushes both VO2 max and lactate threshold — the two key markers of aerobic fitness. Here’s why it works and how you can use it: 1. Four minutes at high intensity. You run or cycle at around 85–95% of your max heart rate. This is hard enough to c
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Beck Dean | The Busy Men Coach on Instagram: "The Norwegian 4 x …
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