Norwegian 4x4 Protocol App: Transform Your Fitness
Download the official app and master the proven Norwegian 4x4 workout method. Boost VO2 max with guided intervals, heart rate tracking, and scientifically-proven Norwegian 4x4 training.
Download the official app and master the proven Norwegian 4x4 workout method. Boost VO2 max with guided intervals, heart rate tracking, and scientifically-proven Norwegian 4x4 training.
with Dr. Rhonda Patrick, Ph.D.
Discussing evidence-based protocols for longevity, heart health, and fitness optimization — validating the Norwegian 4x4 method's scientific foundation.
The science-backed HIIT method trusted by athletes and beginners worldwide
Scientifically proven to improve heart health and endurance with the Norwegian 4x4 workout.
Achieve optimal results in just 35 minutes with high-intensity Norwegian 4x4 training.
Monitor your improvements with our easy-to-use Norwegian 4x4 protocol app.
Whether you're a beginner or an athlete, the Norwegian 4x4 protocol 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 Norwegian 4x4 protocol is renowned for significantly boosting VO2 max, a critical measure of aerobic capacity.
Here's a typical Norwegian 4x4 protocol example:
5 minutes of light cardio
4 min at 90-95% HRmax
3 min at 60-70% HRmax
4 min at 90-95% HRmax
3 min at 60-70% HRmax
4 min at 90-95% HRmax
3 min at 60-70% HRmax
4 min at 90-95% HRmax
3 min at 60-70% HRmax
Total time: 30 minutes (including warm-up)
The Norwegian 4x4 training method offers numerous benefits that make it superior to traditional cardio workouts:
Significantly increases your maximum oxygen consumption, the gold standard for cardiovascular fitness.
Get maximum results in just 35 minutes, including warm-up and cool-down periods.
Creates an afterburn effect (EPOC) that continues burning calories for hours after your workout.
Builds mental resilience and discipline through challenging high-intensity intervals.
Adaptable to running, cycling, rowing, or any cardio activity that suits your preference.
Backed by extensive research from Norwegian exercise scientists and cardiologists.
Download our comprehensive 30+ page PDF with detailed training plans, heart rate zones, beginner progressions, and expert tips to master the Norwegian 4x4 Protocol.
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 the Norwegian 4x4 protocol. Download the official app and start your transformation today!
Get started with the proven Norwegian 4x4 protocol in four simple steps:
Get started by downloading our official Norwegian 4x4 protocol app from the App Store or Google Play.
Begin your first Norwegian 4x4 training session with guided audio cues and visual timers to keep you on track.
Complete four 4-minute high-intensity intervals with 3-minute recovery periods as per the Norwegian 4x4 protocol.
Monitor your improvements and adjust your Norwegian 4x4 training as you get fitter.
Watch our demo to see how easy it is to start your Norwegian 4x4 training
Join thousands who transformed their fitness with the Norwegian 4x4 protocol app!
"This app transformed my workouts and my endurance has never been better! Great integration with Apple Health."
"I love the structured intervals and easy-to-follow color-coded instructions for the Norwegian 4x4 workout."
"The best HIIT app I've ever used, designed explicitly for 4x4 intervals. It's a game-changer!"
"This app helped me break through my fitness plateau. Highly recommended!"
Be among the first to revolutionize your training with the Norwegian 4x4 protocol. Sign up for our newsletter to stay updated with the latest news and tips.
Subscribe to NewsletterEstimate your maximum heart rate based on age, weight, and height. Knowing your HRmax is essential for effective Norwegian 4x4 training and cardiovascular health.
Calculate Your HRmaxJoin thousands of users who have already improved their cardiovascular health with the Norwegian 4x4 protocol. Download the official app and start your transformation today!