At the Tom’s Guide fitness desk, experimenting with unusual and effective workout trends is all part of the job. From unconventional walking techniques to interval-based running styles, plenty of methods promise better fitness in less time. While preparing for a sixth marathon and the first since becoming a mother attention turned to a proven training approach known as the Norwegian 4×4 method. To better understand how it works, insights were shared by Andy Carr, Master Trainer and Head of Fitness at Snap Fitness UK, who explained why this method continues to gain popularity among athletes and everyday exercisers alike.
What Is the Norwegian 4×4 Method?
Developed by the Cardiac Exercise Research Group at the Norwegian University of Science and Technology, the Norwegian 4×4 is a structured high-intensity interval training routine. It involves repeated bouts of hard effort followed by controlled recovery periods. The format is simple yet demanding, making it suitable for a wide range of cardiovascular activities while remaining grounded in scientific research.
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How the Norwegian 4×4 Workout Is Structured
The workout consists of four high-intensity intervals lasting four minutes each, separated by three-minute recovery phases. Including warm-up and cooldown periods, the full session takes around 40 minutes. During each intense interval, effort should be maintained at 85–95% of maximum heart rate, pushing the body close to its upper aerobic limits while still remaining controlled.
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Understanding Heart Rate Targets
Maximum heart rate is commonly estimated by subtracting your age from 220. Training within the recommended percentage range ensures the workout remains effective without becoming excessive. Monitoring heart rate with a fitness tracker can help maintain the correct intensity and prevent overtraining, especially during demanding intervals.
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Step-by-Step Workout Breakdown
The session begins with a 5–10 minute warm-up using light movement such as walking, cycling, or gentle jogging. This is followed by four minutes of high-effort exercise at the target heart rate zone. Each intense phase is paired with three minutes of active recovery, allowing the heart rate to gradually drop before the next round. After completing four rounds, the workout ends with a cooldown period and light stretching.
Key Benefits of the Norwegian 4×4
The primary advantage of this method is its ability to significantly improve VO₂ max, which measures how efficiently the body uses oxygen during exercise. A higher VO₂ max supports improved endurance, better cardiovascular health, and enhanced athletic performance. This makes the Norwegian 4×4 particularly appealing for runners, cyclists, and anyone looking to boost aerobic capacity efficiently.
Why This Workout Is Time-Efficient
For those with busy schedules, the Norwegian 4×4 offers a powerful return on time invested. Despite its relatively short duration, it delivers meaningful cardiovascular benefits and calorie burn. Performing the workout once or twice per week alongside other training can lead to noticeable improvements without overwhelming the body.
Recovery and Safety Considerations
Because of its high intensity, adequate recovery between sessions is essential. Limiting the workout to no more than two sessions per week helps reduce the risk of fatigue and injury. Proper warm-ups, cooldowns, and rest days are crucial components of the training process. Individuals who are injured, pregnant, or postpartum should consult a qualified professional before adding this method to their routine.
Who Should Try the Norwegian 4×4?
This workout suits anyone looking to improve cardiovascular fitness, from experienced athletes to motivated beginners willing to build intensity gradually. Its adaptable structure allows it to be applied to running, cycling, swimming, rowing, or gym-based cardio, making it a flexible and effective addition to a well-rounded fitness plan.
