NORWEGIAN 4 × 4
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Sets
4
Work
4 min
Recovery
3 min · Active Recovery
Intensity
90–95% HRmax
ⓘ The target intensity for the work intervals. Depending on the session, this may be based on heart rate, MAS, RPE or another measure.
How It Works
Run hard for 4 minutes at 90–95% of your HRmax, then jog easily for 3 minutes before starting the next interval. The 3-minute recovery should be an easy jog — do not walk or stand still. You should run hard enough to reach the target intensity, but not so hard that you cannot maintain an easy jog during the recovery. If you cannot jog after the 4-minute work interval, you have most likely run too fast. The Norwegian 4 × 4 is one of the most well-researched methods for improving VO₂max. In well-trained men, 8 weeks of 4 × 4 training increased VO₂max by 6.5%, while a classic study in elite junior football players found a 10.7% increase in VO₂max, alongside 20% more distance covered and twice as many sprints during matches.