The Norwegian 4x4 Workout: Everything You Need To Know

What Is Norwegian 4x4 | How It Works | Benefits | How Often | Workouts | Beginners | Mistakes | FAQs

The Norwegian 4x4 workout is a trending training method, but did you know it was developed by sports scientists to improve cardiovascular fitness and VO₂ max?

Instead of short HIIT sprints, Norwegian 4x4 uses longer efforts to keep your heart rate elevated, which is why it's popular with runners, cyclists, athletes, and gym-goers looking for a good way to improve endurance.

Here's everything you need to know about Norwegian 4x4 interval training, including how it works and how to try it yourself.

• Norwegian 4x4 workout is four high-intensity intervals lasting four minutes
• Each interval is followed by three minutes of active recovery
• The Norwegian 4x4 protocol is designed to reach 85–95% of max heart rate
• Options include Norwegian 4x4 running, cycling, rowing, or treadmill workouts
• The Norwegian 4x4 method can improve VO₂ max and cardiovascular fitness

If you’re new to the idea, let’s start with the basics of what is Norwegian 4x4: a structured interval workout designed to push your cardiovascular system close to its maximum capacity.

• 4 minutes of high-intensity effort
• Followed by 3 minutes easy recovery
• Repeat four times

The original Norwegian 4x4 study was looking into endurance performance and cardiovascular health. The researchers' work showed that spending longer periods of time near your max heart rate can significantly improve aerobic capacity and VO₂ max. Today, the 4x4 Norwegian approach is used in endurance sports and general fitness training.

The goal of Norwegian 4x4 interval training is to maintain a hard but sustainable pace during each 4-minute interval.

Where traditional HIIT workouts focus on maximum intensity effort for short periods of 60 seconds or less with equally short recovery periods, the Norwegian 4x4 aims for a sustainable intensity close to your upper heart limit for a longer period, with a longer recovery period so you can hold the same intensity for all four intervals.  

A typical Norwegian 4x4 workout looks like this:

Getting the right intensity is key for the Norwegian 4x4 interval concept to work well. Aim too high and you won't be able to sustain the four minutes, while too low won't reap the same rewards.

The ideal Norwegian 4x4 heart rate is around 85–95% of your maximum heart rate, which should be achieved around 1-2 minutes into the four-minute interval. You can learn how to calculate your max heart rate here.

Don't have a fitness tracker to monitor your heart rate? This is how the right Norwegian 4x4 pace should feel:

• Hard but sustainable effort: the pace should be challenging but you can maintain it for the entire interval.
• Difficult to maintain conversation: talking should feel challenging and you'll be breathing heavily.
• Consistent across all 4 intervals: if you are unable to complete all intervals at the same pace, you're likely going too hard. If you feel you could keep going, it's too easy.

The Norwegian 4x4 training method is popular because it ticks a lot of boxes in a relatively short amount of time. A full session lasts around 35-40 minutes, with benefits including:

A lot of athletes use Norwegian 4x4 VO₂ max training to improve their aerobic capacity, as it has been shown to improve V02 max, an indicator of aerobic fitness. Higher VO2 max levels are linked with better endurance and cardiovascular health and are a good indicator of long-term health.

High intensity intervals like Norwegian 4x4 running or Norwegian 4x4 cycling train both the aerobic and anaerobic system, improving both endurance and speed.

Norwegian 4x4 workouts burn a lot of calories during the workout, but it doesn’t stop there. The high intensity interval format creates an after burn effect known as post exercise oxygen consumption (EPOC) which can burn additional calories for up to 24 hours.

Sustaining high intensity exercise for four minutes is tough and helps to build mental stamina which can carry out to your daily activities.

The Norwegian 4x4 protocol strengthens the heart, lungs, and circulation and helps to lower risk of chronic diseases like strokes and heart disease.

While high intensity workouts like the 4x4 Norwegian workout are extremely beneficial, they are taxing on the body and should be limited to 1-2 times a week to allow adequate recovery.

When deciding how many times a week to do Norwegian 4x4, think about your fitness levels, goals, overall training schedule, and ability to recover. These workouts should be balanced with easier cardio sessions, strength training, and rest days.

An example of how this could look across the week is:

• Monday: Norwegian 4x4 rowing workout

• Tuesday: mobility

• Wednesday: full body strength training

• Thursday: easy run and mobility

• Friday: full body strength training

• Saturday: Norwegian 4x4 cycling workout

• Sunday: rest

The Norwegian 4x4 workout can be done using different forms of cardio depending on your goals and preference. Let's look at Norwegian 4x4 exercises for running, treadmill, rowing, bike or indoor cycling.

For each workout, make sure you do an appropriate warm up and cooldown:

• Warm up: 5-10 minutes of cardio followed by 2-3 minutes of mobility and activation (e.g. leg swings, hamstring scoops, calf raises)

• Cool down: 5 minutes of light cardio followed by 30 seconds stretching for each muscle group

For Norwegian 4x4 running, alternate between hard running and easy jogging or fast walking depending on your fitness.

• 4 minutes hard run (harder than 5k-pace)
• 3 minutes easy jog or fast walk
• Repeat 4 times

Doing your Norwegian 4x4 running on the treadmill allows you to control and keep a consistent pace throughout your intervals. You can also do a Norwegian 4x4 treadmill workout without running by increasing the incline to reach your target heart rate.

• 4 minutes high speed, incline, or both
• 3 minutes reduced speed or incline
• Repeat 4 times

A Norwegian 4x4 bike or Norwegian 4x4 cycling session can use resistance or speed to control the intensity.

• 4 minutes high speed, resistance, or both
• 3 minutes reduced speed or resistance
• Repeat 4 times

In a Norwegian 4x4 rowing workout you can change both the stroke rate and the damper settings to change the intensity.

• 4 minutes high stroke rate, damper setting or both

• 3 minutes reduced stroke or damper setting

• Repeat 4 times

If you're new to working out, jumping straight into the standard 4x4 workouts may not be the best idea. High intensity workouts require a good base level of fitness and good form to avoid injury or burn out.

You can adapt the Norwegian 4x4 protocol for beginners, however, to build your aerobic fitness. There are a few ways you can do this:

• Start with 2-3 intervals rather than 4

• Do 4 sets of shorter intervals

• Focus on consistent effort rather than maximum speed

As your fitness improves, you can build up to the full four intervals.

Get the most out of your 4x4 workouts and avoid injury by avoiding these common mistakes:

• Starting too fast: don't go all-out in the first interval – lock in to a pace you can sustain until the end of the 4th interval.

• Skipping the warm-up: a proper warm-up prepares your heart and muscles for high-intensity work and reduces the risk of injury.

• Turning recovery into complete rest: the 3-minute recoveries should be active with easy movement, not stopping or stretching.

• Doing it too often: Norwegian 4x4 protocol is demanding, so cap it at 2 x sessions per week to avoid over-training.

Want to try the Norwegian 4x4 workout?

The Norwegian 4x4 workout is a great way to improve your cardiovascular fitness, and you can do it outside or in the gym. Talk to one of our expert PureGym Personal Trainers for ideas and find your nearest PureGym to get started.