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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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76,368 views • 1 year ago •via X (Twitter)

Science & Technology Education Health & Wellness

Anya Rossi• Live Now

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9 Comments

FoundMyFitness Clips1 year ago

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:

Arnold1 year ago

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.

FoundMyFitness Clips1 year ago

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:

Kevin Thomas1 year ago

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

Stephen1 year ago

Just added the 4x4 to my routine…

Meezike1 year ago

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

Joey1 year ago

4 times? , is this for elite athletes?

Immd1 year ago

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.

Douglas Taurel1 year ago

Tabata is my go to - 3 x’s a week

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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

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

FoundMyFitness Clips

251,948 views • 1 year ago

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

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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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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195,393 views • 1 year ago

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

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

FoundMyFitness Clips

1,395,231 views • 2 years ago

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

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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553,116 views • 1 year ago

MLS pre-season fitness testing underway. Interesting to see New York City FC take on the Norwegian 4x4 - a protocol designed to test and improve aerobic capacity and VO₂ max in elite athletes. - 4 x 4 minutes of high intensity interval runs - 3 min active recovery between the 4 runs. Normally, protocol measurement would be that each player must sustain 85–95% HRmax. Monitored in real time via HRM and our Sonra Live iPad.

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STATSports

16,645 views • 7 months ago

If you're serious about improving your cardiorespiratory fitness, forget the guesswork—research shows the Norwegian 4x4 protocol is your best bet This method focuses on four intense 4-minute intervals at the highest pace you can maintain, separated by three minutes of recovery Whether you're on a treadmill, rowing machine, or bike, this approach is a science-backed way to boost your VO2 max

If you're serious about improving your cardiorespiratory fitness, forget the guesswork—research shows the Norwegian 4x4 protocol is your best bet This method focuses on four intense 4-minute intervals at the highest pace you can maintain, separated by three minutes of recovery Whether you're on a treadmill, rowing machine, or bike, this approach is a science-backed way to boost your VO2 max

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262,550 views • 1 year ago

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191,040 views • 2 years ago

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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1 minute rest between sets = next set is typically 70% LESS effective 1.5 minutes between sets = next set is 40% less effective 2 minutes between sets = next set is 20% less effective 3 minutes between sets = next set is 10% less effective 4 minutes between sets = next set is 5% less effective 5+ minutes between sets = next set is just as FULLY effective as the previous one ASSUMING you’re training with genuinely high intensity Which is NOT going to happen at first Adjust according to recovery, goals, workload & available time Save this for later 💪

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