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.

Why Choose Norwegian 4x4 Method?

Boost Cardiovascular Health

Scientifically proven to improve heart health and endurance.

Maximize Efficiency

Achieve optimal results with just 16 minutes of high-intensity training.

Track Your Progress

Monitor your improvements with our easy-to-use app.

Suitable for All Levels

Whether you're a beginner or an athlete, 4x4 adapts to your fitness level.

What is the Norwegian 4x4 Protocol?

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:

Overcome Fitness Plateaus with Scientifically Proven Methods

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.

Ready to Transform Your Fitness?

Join thousands of users who have already improved their cardiovascular health with Norwegian 4x4 Method.

Download Download Norwegian 4x4 Protocol App on the App Store Download Norwegian 4x4 Protocol App on Google Play

How Norwegian 4x4 Method Works

Download the App

Get started by downloading our app from the App Store or Google Play.

Set Your Goals

Input your fitness level and set your target heart rate zones.

Follow the Protocol

Complete four 4-minute high-intensity intervals with 3-minute recovery periods.

Track Progress

Monitor your improvements and adjust your training as you get fitter.


Learn How App Works

Watch the Norwegian 4x4 Protocol App Demo

User Testimonials

Our users love the Norwegian 4x4 Protocol app! Here’s what they have to say:

"This app transformed my workouts and my endurance has never been better! Great integration with Apple Health."

⭐⭐⭐⭐⭐ - Alexis D. (Québec, Canada 🇨🇦)

"I love the structured intervals and easy-to-follow color-coded instructions."

⭐⭐⭐⭐⭐ - Jonathan S. (Miami, United States 🇺🇸)

"The best HIIT app I’ve ever used, designed explicitly for 4x4 intervals. It’s a game-changer!"

⭐⭐⭐⭐⭐ - Sarah K. (Kitchener, Canada 🇨🇦)

"This app helped me break through my fitness plateau. Highly recommended!"

⭐⭐⭐⭐⭐ - Emily R. (Dublin, Ireland 🇮🇪)

About the Norwegian 4x4 Protocol App

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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Be among the first to revolutionize your training with the Norwegian 4x4 App. Sign up for our newsletter to stay updated with the latest news and tips.

Calculate Your Target Heart Rate (HR max)

Estimate your maximum heart rate based on age, weight, and height. Knowing your HRmax is essential for effective training and cardiovascular health.

Ready to Transform Your Fitness and Make Your Heart Younger?

Join thousands of users who have already improved their cardiovascular health with Norwegian 4x4 Method.

Download Download Norwegian 4x4 Protocol App on the App Store Download Norwegian 4x4 Protocol App on Google Play