practice · Tracked item
Norwegian 4x4 interval training
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▲ Strong endorse
2 recommendations across 2 experts · 2 episodes
2 endorse
0 nuanced
0 avoid
Who's on the record
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Organic (prompted)
Four-minute high-intensity efforts with four-minute recoveries, four times through, performed roughly every two weeks to maintain VO2 max.
“4x4 Norwegian protocol
BG▶ 16:40Dosage4 min hard / 4 min easy x 4, once every ~2 weeksCertaintyhedgedrecommendation -
Tommy WoodEndorsesBen Greenfield LifeIn a protocol
4x4 high-intensity intervals (85-95% max HR) three times weekly improved hippocampus structure/function with lasting effects.
“four minutes, 85 to 95% of maximum heart rate, three minute break, four times over
BG▶ 47:00Dosage4 min at 85-95% max HR, 3 min recovery, 4 rounds, 3x/week for 6 monthsCertaintyexplicitstrong endorsement