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Evidence-based HIIT protocols for improving cardiorespiratory fitness The Norwegian 4x4 • 4 minutes at the maximum intensity you can sustain (for a given pace, this is usually ~85-95% HRmax) • Followed by 3 minutes of low-intensity recovery (~70% HRmax) • Repeat 4x The 1-Minute On/1-Minute Off • Perform a... show more

FoundMyFitness Clips

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FoundMyFitness Clipsvor 1 Jahr

From our latest Learn how exercising 4-5 days a week throughout life may be optimal for maintaining a youthful heart structure, slowing the natural shrinking and stiffening that occurs with age:

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Arnoldvor 1 Jahr

I've done nearly 20,000 workouts in my life, and I've seen what works for all levels. I created a free workout guide to show you what works, whether you're a beginner or advanced.

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FoundMyFitness Clipsvor 1 Jahr

Download our free "How to Train According to the Experts" guide Distilling nearly 100 episodes of the FoundMyFitness podcast and its expert insights, this guide provides actionable, evidence-based principles to optimize training outcomes Available now Get it here:

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Kevin Thomasvor 1 Jahr

These are wonderful. I have been doing the first two for years. Excellent quality of life from these.

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Stephenvor 1 Jahr

Just added the 4x4 to my routine…

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Meezikevor 1 Jahr

Omg a non-political post in my feed. Thank you! 😭

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Joeyvor 1 Jahr

4 times? , is this for elite athletes?

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Immdvor 1 Jahr

Within that 4 minutes, it takes about a minute for me to get to the 85%-95% range. Is that okay, or does that mean I should go for 5 minutes? Also the final 90 seconds of that 4 minutes get me really close to max heart rate.

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Douglas Taurelvor 1 Jahr

Tabata is my go to - 3 x’s a week

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Nearly 40% of people who meet the standard physical activity guidelines still fail to improve their VO2 max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness To break through that plateau, it's recommended to incorporate high-intensity interval training (HIIT) One of the best research-backed methods for this is the Norwegian 4x4 protocol—a proven strategy to improve VO2 max through repeated 4-minute high-intensity intervals Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

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Nearly 40% of people who follow standard physical activity guidelines (~150 minutes/week) still fail to improve their VO2 max Why? Because moderate-intensity exercise alone often isn’t enough to drive meaningful cardiovascular gains To break through this plateau, incorporating high-intensity interval training (HIIT) is key One of the most effective, research-backed methods is the Norwegian 4x4 protocol—a proven approach that boosts VO2 max through structured high-intensity intervals Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • 3 minutes at a lower intensity (~70% HRmax) • Repeat 4x

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Roughly 40% of people who meet standard activity guidelines (2.5 hrs/week of moderate exercise) still fail to improve their VO₂ max. That's because moderate-intensity training alone often isn't enough stress to boost cardiovascular fitness To break through that plateau, incorporating high-intensity interval training (HIIT) can make all the difference Perhaps the best research-backed method is the Norwegian 4x4 protocol: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

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Nearly 40% of people who follow standard exercise guidelines don't actually improve their VO₂ max That’s because moderate-intensity exercise alone often isn’t enough to boost cardiovascular fitness But high-intensity interval training can help you break through that plateau Perhaps the best research-backed method for this is the Norwegian 4x4 protocol Here's how it works: • 4 minutes at the maximum intensity you can sustain (for a given pace, usually around 85-95% HRmax) • Then 3 minutes lower intensity (similar to zone 1) • Repeat 4x

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A 2-year exercise regimen reversed up to 20 years of heart aging in sedentary 50-year-olds By training 5-6 hours per week, their hearts became structurally younger—more like a 30-year-old’s The protocol used by Dr. Benjamin Levine’s team: • Norwegian 4x4 Intervals: 4 min. at the maximum intensity you can sustain (for a given pace, this is usually ~85-95% HRmax), 3 min. of low-intensity recovery (~70% HRmax), repeat 4x weekly • Recovery Aerobics: 20-30 min. light exercise • Endurance Sessions: 1+ hr. endurance training, plus separate 30-min. base pace weekly • Strength Training: Twice weekly Exercise is powerful medicine

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The Norwegian 4x4 Protocol for Increasing VO2 Max 4 minutes hard (85%-95% max heart rate ... these should be BRUTAL) Then 3 minutes lower intensity (similar to zone 1) Repeat 4x

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If you're looking to improve your VO2 max Try the Norwegian 4x4 Probably the best workout there is for it 4 minutes hard (~75-85% max heart rate ... not all-out, but these intervals should be quite brutal) Then 3 minutes lower intensity (similar to zone 1) Repeat 4x

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Just 1 minute of vigorous exercise is equivalent to 4 minutes of moderate activity (or 53 minutes of walking) for lowering all-cause mortality, according to a recent Biobank study For cardiovascular mortality, the difference was even larger 1 minute of vigorous exercise equates to 8 minutes of moderate-intensity exercise, or 73 minutes of walking It just goes to show... Vigorous-intensity physical activity is the best type of exercise you can do—across the board

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Vigorous intensity physical activity is 4–10x more effective than moderate activity for reducing the risk of major chronic diseases. One minute of vigorous activity offers roughly the same reduction in all-cause mortality risk as 4 minutes of moderate activity. When looking closer at specific outcomes, the impact becomes even clearer. For cardiovascular mortality, you'd need about 8 minutes of moderate activity to equal just one minute at vigorous intensity; for type 2 diabetes, it's closer to 10 minutes. In terms of cancer-related mortality, again, vigorous activity proves four times more potent than moderate intensity. These findings are eye-opening, but perhaps not surprising when we consider the superior cardiovascular and metabolic adaptations in response to vigorous-intensity activity, including better cardiorespiratory fitness and insulin sensitivity.

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