Protocol
Norwegian 4x4 Interval Protocol
Six-month, thrice-weekly Norwegian 4x4 HIIT protocol shown to improve hippocampal structure/function with effects maintained for five years.
Assembled by Cited from Tommy Wood's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
1-
In 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 endorsement4 min at 85-95% max HR, 3 min recovery, x4, 3x/week for 6 months
How this protocol has evolved
Tommy notes any similarly intense exercise producing comparable lactate may give similar brain benefits.