Have you heard of the Norwegian 4×4 program? If you’re feeling somewhat confused, you’re not alone. There are many different programs out there to try and to follow, but some of them seem to slip through the cracks.
The Norwegian 4×4 is something worth trying if you’re looking to change up your program.
That being said, this program isn’t what you may be thinking it is. It actually has more to do with longevity than anything else.
Obviously, the industry has been making a huge push towards longevity lately, so an article on this topic only makes sense.
Longevity workouts have been gaining a ton of traction with high-profile names experimenting with ways to extend lifespan and experts talking about the benefits of improving VO2 max.
The Norwegian 4×4 workout is a training routine that I have come across many times, and for good reason. It is simple, efficient, and backed by research that links it to improved cardiovascular health and an increased lifespan.
In fact, I’ve been trying it on some of my clients with great success. Not only do they look better, but they tell me that they feel better since starting the program.
Imagine if a simple 30-minute session could add years to your life. Since a higher VO2 max is strongly linked to longevity, many now consider this routine the ultimate workout for a longer, healthier life.
In this article, we are going to dive deeper into the Norwegian 4×4 and get a better understanding of what it is and the benefits you may experience when trying the routine.
Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
What Is the Norwegian 4×4 Workout?
The Norwegian 4×4 is a cardio workout, most often done while running, that uses four-minute intervals. You do four of these hard four-minute efforts, which is where the “4×4” name comes from. There’s a warm-up to get you going, a cool-down at the end, and three minutes of rest between each interval.
As somewhat of a runner (I don’t feel like I’m a great runner at all), I immediately recognized this as a classic VO2 max interval workout. Usually, VO2 max intervals last three to five minutes with a recovery time that’s equal to or slightly shorter than the work time.
The Norwegian 4×4 is simply one version of it. It’s not the only way to improve VO2 max, but it has become popular because it’s simple, easy to remember, and it’s been studied in a wide range of people, even elderly folks with heart conditions. That’s what makes it such a reliable go-to workout.
What is VO2 Max?
Since the Norwegian 4×4 is built around improving VO2 max, it’s worth quickly explaining what that actually means.
VO2 max measures the maximum amount of oxygen your body can absorb and use while exercising. It’s not the same thing as lung capacity, which is just how much air you can breathe in. VO2 max is about how efficiently your body can take that oxygen and turn it into energy.
Athletes in endurance sports like running, cycling, and swimming often track VO2 max because it’s one of the best indicators of aerobic potential. But what really struck me is how important it is for overall health and longevity.
A higher VO2 max is strongly linked to a lower risk of disease and a longer lifespan. The unfortunate part is that VO2 max naturally declines as we age. That’s why training methods like the Norwegian 4×4 are so valuable, as they give you a way to maintain or even improve your VO2 max, which can make a huge difference for health and longevity, especially later in life.
How To Do the Norwegian 4×4 Workout?
Here’s how you can start doing the Norwegian 4×4 workout:
1. Warm-up
Begin with 10 minutes of low-intensity movement. A light jog combined with dynamic stretches works well to get your body ready.
2. Intervals
Perform 4 minutes of cardio at 85–95% of your maximum heart rate. This can be running, cycling, rowing, swimming, or any other cardio exercise. If running, aim for a pace close to your 5k or 10k effort.
3. Active recovery
Follow each interval with 3 minutes of low-intensity activity, such as brisk walking or slow jogging, to bring your heart rate down to about 60–70% of maximum.
4. Repeat
Complete four rounds of this interval-and-recovery cycle.
5. Cool down
Finish with a gradual cool-down to lower your heart rate, then stretch to help recovery.
Who Should Try the Norwegian 4×4 Workout?
The Norwegian 4×4 can be beneficial for just about anyone.
For athletes, especially those in endurance sports like running or cycling, improving VO2 max directly boosts performance. But VO2 max is more than just a performance metric… it’s a strong marker of overall health.
Anyone who wants to stay healthier and feel better as they age can benefit from working on it. Training with the Norwegian 4×4 protocol is a simple, proven way to do that, provided you’re able to safely handle high-intensity exercise.
Tips to Get the Most Out of the Norwegian 4×4
Below are some tips that really helped me and my clients push through the savage 4×4 workout.
- Keep a record of your workouts to see how far you’ve come. Use a fitness app or a simple journal to log your intervals, heart rate, and recovery times.
- Water is just as important as the workout itself. Drink before, during, and after your session to replace the fluids lost through sweat.
- The Norwegian 4×4 protocol doesn’t have to feel repetitive. Run one day, cycle the next, or try swimming and rowing.
- Push yourself, but know your limits. If you feel unusual pain, dizziness, or excessive fatigue, pull back the intensity or take a break.
- Aim for 2–3 sessions per week to get the most out of the Norwegian 4×4.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored more than 25 published books.
