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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

65,496 subscribers

76,368 просмотров • 1 год назад •via X (Twitter)

Наука и технологии Образование Здоровье и велнес

Anya Rossi• Live Now

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Комментарии: 9

Фото профиля FoundMyFitness Clips

FoundMyFitness Clips1 год назад

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:

Фото профиля Arnold

Arnold1 год назад

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.

Фото профиля FoundMyFitness Clips

FoundMyFitness Clips1 год назад

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:

Фото профиля Kevin Thomas

Kevin Thomas1 год назад

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

Фото профиля Stephen

Stephen1 год назад

Just added the 4x4 to my routine…

Фото профиля Meezike

Meezike1 год назад

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

Фото профиля Joey

Joey1 год назад

4 times? , is this for elite athletes?

Фото профиля Immd

Immd1 год назад

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.

Фото профиля Douglas Taurel

Douglas Taurel1 год назад

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

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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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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

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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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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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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