VO₂ max & longevity
What Is a Good VO2 Max for My Age?
Reference chart by age and sex, plus how to interpret your number.
Everything About Norwegian 4x4 Training and App
55 practical guides on interval training, VO₂ max, fat loss and recovery — written around the research-backed Norwegian 4x4 protocol.
Start here
New to the Norwegian 4x4? These four guides cover the method, your first session, and the two results people ask about most.
Fat loss & body composition
Norwegian 4x4 for Fat Loss: Burn More in 16 Minutes
EPOC afterburn, ~16 minutes of hard work, and how the app keeps intensity honest.
Workouts & how-to
Beginner's Guide to the Norwegian 4x4 Workout
Learn about the Norwegian 4x4 workout, its structure, benefits, and how beginners can start with this highly effective HIIT protocol. Improve your cardiovascular health and endurance.
Workouts & how-to
The Ultimate Guide to Norwegian 4x4 Workouts
Everything you need to know about Norwegian 4x4 Workouts.
Workouts & how-to
Start here: how to run a Norwegian 4x4 session, how often, and how to adapt it to treadmills, rowing, HYROX and beginners.
Workouts & how-to
12-Week Norwegian 4x4 Plan for 2027
A January-to-April VO₂ max block: week-by-week 4x4 sessions, Zone 2, strength and retests.
Workouts & how-to
Norwegian 4x4 Treadmill Settings
Speed and incline by fitness level—indoor 4x4 made simple.
Workouts & how-to
Japanese Walking vs Norwegian 4x4
IWT vs 4x4: intensity, time, and a 4-week walking-to-intervals plan.
Workouts & how-to
HYROX Training Plan for Beginners
8-week HYROX block with 4x4 as your aerobic engine.
Workouts & how-to
Get Fit for Summer with Norwegian 4x4
Top HIIT workouts for fast summer fitness results.
Workouts & how-to
Building Muscle with Interval Training
Build muscle effectively with HIIT.
Workouts & how-to
The Benefits of the Norwegian 4x4 Protocol
Uncover the Secrets of Improved Endurance, Enhanced Cardiovascular Health, and Boosted Fitness
Workouts & how-to
Beginner's Guide to the Norwegian 4x4 Workout
Learn about the Norwegian 4x4 workout, its structure, benefits, and how beginners can start with this highly effective HIIT protocol. Improve your cardiovascular health and endurance.
Workouts & how-to
Norwegian 4x4 vs. Tabata
Compare the Norwegian 4x4 and Tabata HIIT protocols. Discover the benefits, intensity levels, and target audiences for each to find the best HIIT workout for your fitness goals.
Workouts & how-to
The Power of Interval Training: Maximize Your Fitness
Discover how interval training can enhance your cardiovascular fitness and endurance.
Workouts & how-to
The Ultimate Guide to Norwegian 4x4 Workouts
Everything you need to know about Norwegian 4x4 Workouts.
Workouts & how-to
What is Norwegian 4x4 Rowing?
An in-depth look into the rowing aspect of the Norwegian 4x4 Protocol.
Workouts & how-to
Top 10 HIIT Exercises to Boost Your Fitness
Explore the most effective HIIT exercises to elevate your fitness.
Workouts & how-to
How Often to Perform Norwegian 4x4 Training?
How many 4x4 sessions per week for recovery, progress, and cardiovascular gains.
VO₂ max & longevity
What VO₂ max means, how fast it improves, how to measure it, and why it matters for a longer, healthier life.
VO₂ max & longevity
Norwegian 4x4 vs Zone 2 for Longevity
Polarized training—Zone 2 volume plus 4x4 HIIT for longevity.
VO₂ max & longevity
How Long Does It Take to Increase VO2 Max?
4–6 weeks for first gains; 8–12 weeks for meaningful VO₂ shifts.
VO₂ max & longevity
Is HIIT Safe After 50?
Medical clearance, modified progressions, and recovery rules.
VO₂ max & longevity
What Is a Good VO2 Max for My Age?
Reference chart by age and sex, plus how to interpret your number.
VO₂ max & longevity
Is Apple Watch / Garmin VO2 Max Accurate?
Wearable VO₂ estimates vs lab tests and 4x4 field tracking.
VO₂ max & longevity
Peter Attia on Norwegian 4x4: VO2 Max, Longevity, and a Reality Check
Peter Attia champions the Norwegian 4x4 for VO2 max and longevity. Here's what he gets right—and a brief reality check on celebrity fitness advice.
VO₂ max & longevity
Heart Health and Heart Rate Optimization
Maximize Cardiovascular Fitness with the Norwegian 4x4 Protocol.
VO₂ max & longevity
Unlocking the Power of VO₂ Max with the Norwegian 4x4
Learn about VO₂ Max and how to improve it using the Norwegian 4x4 Protocol, a high-intensity interval training method.
Fat loss & body composition
Intervals for visceral fat, HIIT vs steady cardio, and keeping muscle on GLP-1 medications.
Fat loss & body composition
Prevent Muscle Loss on Ozempic / GLP-1
Resistance + 4x4 + protein to preserve lean mass on GLP-1s.
Fat loss & body composition
Key Tips for Effective Weight Management
Effective strategies for managing weight.
Fat loss & body composition
What Is Visceral Fat? Risks, Causes, and Why It Matters
Understand belly fat vs subcutaneous fat and why visceral fat is a health risk.
Fat loss & body composition
How to Reduce Visceral Fat with HIIT and the Norwegian 4x4
Step-by-step: use structured 4x4 intervals, heart-rate zones, and weekly frequency to support a leaner midsection.
Fat loss & body composition
Norwegian 4x4 for Fat Loss: Burn More in 16 Minutes
EPOC afterburn, ~16 minutes of hard work, and how the app keeps intensity honest.
Fat loss & body composition
HIIT vs Steady-State Cardio for Fat Loss
When to pick intervals vs long slow cardio—and why Norwegian 4x4 is a practical sweet spot.
Fat loss & body composition
Natural Weight Loss Strategies: The Norwegian 4x4 Protocol vs. Ozempic
Compare the natural benefits of the Norwegian 4x4 Protocol with the quick-fix approach of Ozempic, and discover which strategy aligns with your health and fitness goals for sustainable results.
Recovery & mindset
HRV, rest days, habits and the mental side of hard interval training.
Recovery & mindset
Recovery & Regeneration: Fitness Essentials
Why recovery is essential for optimal performance.
Recovery & mindset
Personalized Fitness: Tailoring Your Path to Success
Personalized coaching for individual fitness goals.
Recovery & mindset
Mindful Movement: Fitness and Mental Wellness
Integrate physical fitness with mental wellness.
Recovery & mindset
Improve HRV with Interval Training
Polarized weeks, hard/easy balance, and what to skip on low HRV days.
Recovery & mindset
Making Norwegian 4x4 an Atomic Habit: Turn HIIT into a Lifelong Ritual
Turn your Norwegian 4x4 workout into a lifelong habit with insights from Atomic Habits. Discover how to make fitness part of your daily routine.
Nutrition & supplements
Fuelling interval sessions, and an evidence-first look at popular supplements.
Nutrition & supplements
The Role of Nutrition in HIIT: Fueling Your Workouts 101
Optimize HIIT performance with proper nutrition.
Nutrition & supplements
The Dark Origins of Athletic Greens (AG1)
Uncover the truth about AG1 green powder.
Nutrition & supplements
AG1 Failed: A Chance for Bryan Johnson?
Overpriced, underperforming AG1 — learn Bryan Johnson's view.
Nutrition & supplements
Top 5 Supplements You Actually Need (Backed by Science)
Discover the 5 essential supplements backed by Rhonda Patrick, PhD. Learn about Vitamin D, Omega-3, Multivitamins, Magnesium, and Sulforaphane for optimal health and performance.
Research, people & trends
The NTNU researchers behind the protocol, expert takes, videos, apps and what is new in HIIT.
Research, people & trends
2026 in Review: Norwegian 4x4 & HIIT
Wearables, VO₂ max, Zone 2, GLP-1s and older adults: the eight trends that shaped interval training in 2026.
Research, people & trends
Fitness Trends 2027: HIIT & 4x4 Outlook
ACSM's 2027 top 10, where HIIT landed, and seven shifts that will shape interval training next year.
Research, people & trends
Virtual Fitness Experiences In 2025
Virtual fitness revolution and future trends.
Research, people & trends
The Most Popular Videos on the Norwegian Method in 2024
Popular Norwegian Method videos from elite experts.
Research, people & trends
Michelle Obama's Fitness Regiment & HIIT
Michelle Obama's dedication to health and fitness.
Research, people & trends
Why 2025 is the Year of Fitness Apps
The rise of mobile fitness apps in 2025.
Research, people & trends
Norwegian 4x4 Researchers: Jan Helgerud, Jan Hoff & Ulrik Wisløff
Meet the NTNU researchers behind the Norwegian 4x4 protocol. Jan Helgerud, Jan Hoff, and Ulrik Wisløff pioneered the science of 4x4 HIIT. Learn about Myworkout and the research that made it famous.
Research, people & trends
Norwegian 4x4 on Instagram, TikTok & On Running
Discover Norwegian 4x4 guides from On Running, Shred Athletics, Mkfitpt, and other fitness influencers. Research-backed breakdowns on Instagram and TikTok.
Research, people & trends
Best HIIT Norwegian 4x4 Workouts and News 2026
Best HIIT Norwegian 4x4 workouts and news for 2026. Discover top video guides, reels, and the latest updates on the research-backed 4x4 interval protocol.
Research, people & trends
Trends in HIIT, Interval Training, and the Norwegian 4x4 Protocol
Discover how fitness trends for 2026, including Norwegian 4x4 and tech advancements, are shaping training strategies for endurance and health.
Research, people & trends
Reflecting on 2024: The Year of the Norwegian 4x4 Protocol
Explore how leading experts like Dr. Rhonda Patrick and Dr. Andrew Huberman celebrated the Norwegian 4x4 Protocol in 2024, highlighting its transformative impact on cardiovascular health and fitness strategies.
Expert guides
Long-form pages on the scientists, physicians and coaches who use and study the method.
Dr. Rhonda Patrick on Norwegian 4x4 Protocol
Dr. Patrick primarily focuses on methods and possibilities for slowing down aging or preventing heart diseases.
VO2 Max and Longevity: Insights from Peter Attia
Why aerobic capacity matters for longevity and how structured 4x4 intervals can raise VO2 max.
Tracy Steen 32-Min Norwegian 4x4 HIIT Workout
Four high-intensity intervals, guided pacing, and tips to train VO2 max at home or in the gym.
HIIT for Marathon Runners: Can It Improve Race Time?
Integrating High-Intensity Interval Training into Marathon Training.
What Is HIIT? Norwegian 4x4 Protocol Guide
How Norwegian 4x4 intervals work, and why four 4-minute efforts at 90–95% max HR improve VO2 max.
Apple iOS Mobile App Review
An in-depth review of the Norwegian 4x4 Protocol Apple iOS Mobile App.
Calculate Your Heart Rate Zones
Estimate your HRmax for effective 90–95% interval training and 60–70% recovery zones.
Calculate Your HRmaxHow the App Works
Step-by-step guide to your first 38-minute 4x4 workout with guided timers and audio cues.
See How It WorksReady to Transform Your Fitness?
Join thousands of users who improved their cardiovascular health. Download the app and start your first 38-minute workout today.
