Frequently Asked Questions

Learn more about the Norwegian 4x4 Protocol

Frequently Asked Questions

General Questions

What is the Norwegian 4x4 Protocol?

The Norwegian 4x4 Protocol is a structured high-intensity interval training method designed to improve cardiovascular health and increase VO2 max effectively. It involves four 4-minute intervals at high intensity, each followed by a 3-minute recovery period.

How does the Norwegian 4x4 Protocol work?

It consists of four intense four-minute intervals at 90-95% of your maximum heart rate, each followed by a three-minute recovery period.

Training Questions

How often should I do the 4x4 intervals?

It's recommended to perform the 4x4 intervals 2-3 times per week, with at least one day of rest or low-intensity exercise between sessions to allow for recovery.

Can beginners do the Norwegian 4x4 Protocol?

Absolutely. The protocol is adaptable to various fitness levels. Beginners should start at a lower intensity and increase it gradually as their fitness improves.

Is the Norwegian 4x4 Protocol only for runners?

No, the protocol can be applied to a variety of aerobic exercises such as cycling, rowing, or swimming, and is beneficial for all types of endurance athletes.

Health and Safety

What should I focus on during the high-intensity intervals?

During the high-intensity intervals, focus on maintaining a steady but challenging pace that brings your heart rate up to the recommended level.

How do I know if I'm exercising at the right intensity?

You should aim for 90-95% of your maximum heart rate during the intervals. Using a heart rate monitor can help you stay within the target zone.

Can the Norwegian 4x4 Protocol help with weight loss?

While the main focus is on cardiovascular fitness, the high-intensity nature of the workout can also contribute to weight loss as part of a balanced fitness regimen and diet.

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Learn How the Norwegian 4x4 App Works

Learn how to make the most out of your workouts with our comprehensive guide. Find out how the app can help you achieve your fitness goals with ease.

Calculate Your Target Heart Rate (HRmax)

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

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