Boost Your VO2 and HR Max with Norwegian 4x4 Protocol
Unlock peak performance with our science-backed HIIT training app. Available now on iOS and Android.
Unlock peak performance with our science-backed HIIT training app. Available now on iOS and Android.
Scientifically proven to improve heart health and endurance.
Achieve optimal results with just 16 minutes of high-intensity training.
Monitor your improvements with our easy-to-use app.
Whether you're a beginner or an athlete, 4x4 adapts to your fitness level.
The Norwegian 4x4 Protocol is a groundbreaking high-intensity interval training (HIIT) method designed to maximize cardiovascular health and endurance. This method involves four intense four-minute intervals at 90-95% of your maximum heart rate, each followed by a three-minute active recovery period. Backed by scientific research, the 4x4 Protocol is renowned for significantly boosting VO2 max, a critical measure of aerobic capacity.
Learn more about the benefits from experts:
Many fitness enthusiasts struggle to break through plateaus in their training. Traditional workout routines often lack the intensity and variety needed for significant progress. (You can read more about overcoming the plateaus here). The Norwegian 4x4 Protocol addresses these issues by offering a high-intensity, scientifically-backed training method that ensures continuous improvement in cardiovascular health and overall fitness.
Join thousands of users who have already improved their cardiovascular health with Norwegian 4x4 Method.
Get started by downloading our app from the App Store or Google Play.
Input your fitness level and set your target heart rate zones.
Complete four 4-minute high-intensity intervals with 3-minute recovery periods.
Monitor your improvements and adjust your training as you get fitter.
Our users love the Norwegian 4x4 Protocol app! Here’s what they have to say:
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The Norwegian 4x4 App is your ultimate guide to implementing the 4x4 training protocol. Featuring easy-to-follow workout instructions, interval timing, and comprehensive progress tracking, our app is designed to help you achieve your fitness goals efficiently. Whether you're an athlete or a fitness enthusiast, our app offers the tools you need to maximize your training.
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Estimate your maximum heart rate based on age, weight, and height. Knowing your HRmax is essential for effective training and cardiovascular health.
Join thousands of users who have already improved their cardiovascular health with Norwegian 4x4 Method.