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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...

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FoundMyFitness Clips

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76,368 görüntüleme • 1 yıl önce •via X (Twitter)

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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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Arnold1 yıl önce

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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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 Thomas1 yıl önce

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

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Stephen1 yıl önce

Just added the 4x4 to my routine…

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Meezike1 yıl önce

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

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Joey1 yıl önce

4 times? , is this for elite athletes?

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Immd1 yıl önce

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 Taurel1 yıl önce

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
2:21

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 görüntüleme • 1 yıl önce

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
3:02

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

FoundMyFitness Clips

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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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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

FoundMyFitness Clips

195,393 görüntüleme • 1 yıl önce

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
0:46

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 görüntüleme • 2 yıl önce

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
1:44

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

FoundMyFitness Clips

553,116 görüntüleme • 1 yıl önce

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.
0:58

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.

STATSports

16,645 görüntüleme • 7 ay önce

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
1:09

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

FoundMyFitness Clips

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Want to get lean? Do more in less time. Shorter workout, less rest, more intensity! Here is a great 30 minute full body HIIT workout. Perform below exercise for 5 rounds. Abs is your active rest. Pump the heart rate. Perform each exercise for 1 minute: - assault bike - squat
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Want to get lean? Do more in less time. Shorter workout, less rest, more intensity! Here is a great 30 minute full body HIIT workout. Perform below exercise for 5 rounds. Abs is your active rest. Pump the heart rate. Perform each exercise for 1 minute: - assault bike - squat

Jimmy Drew

18,581 görüntüleme • 4 ay önce

Liverpool ⚽ Pre-season fitness test - 6 minute run. Why 6 minutes? 6 minutes is approximately the duration you can maintain at VO2max intensity. The pace you sustain for this period can be confidently used to prescribe your Maximum Aerobic Speed (MAS). From your MAS pace, you can also estimate your critical speed.
1:03

Liverpool ⚽ Pre-season fitness test - 6 minute run. Why 6 minutes? 6 minutes is approximately the duration you can maintain at VO2max intensity. The pace you sustain for this period can be confidently used to prescribe your Maximum Aerobic Speed (MAS). From your MAS pace, you can also estimate your critical speed.

Gareth Sandford

191,040 görüntüleme • 2 yıl önce

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
3:25

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

FoundMyFitness Clips

172,156 görüntüleme • 9 ay önce

How much is 1 minute of vigorous exercise worth? In a large wearable-data study, 1 minute of vigorous activity appeared roughly equivalent to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Compared to light activity, the difference was even more dramatic: • 53 minutes for all-cause mortality • 73–86 minutes for cardiovascular outcomes • 156 minutes for cancer mortality The takeaway is simple: if you want more return on your exercise time, add intensity
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How much is 1 minute of vigorous exercise worth? In a large wearable-data study, 1 minute of vigorous activity appeared roughly equivalent to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Compared to light activity, the difference was even more dramatic: • 53 minutes for all-cause mortality • 73–86 minutes for cardiovascular outcomes • 156 minutes for cancer mortality The takeaway is simple: if you want more return on your exercise time, add intensity

FoundMyFitness Clips

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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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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.

Dr. Rhonda Patrick

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High intensity cardio protocol for improving VO2 max: "The Sugar Kane involves selecting some form of exercise that you can do at high intensity safely — for some of you it will be a stationary bike, for others running, for others rowing." Round 1: Go the maximum distance you can in two minutes. Round 2: Go that same distance as fast as you can. Round 3: Go all out again for the same duration as round two, with the goal of matching round one's distance. Andrew D. Huberman, Ph.D. Andy Galpin, PhD
5:05

High intensity cardio protocol for improving VO2 max: "The Sugar Kane involves selecting some form of exercise that you can do at high intensity safely — for some of you it will be a stationary bike, for others running, for others rowing." Round 1: Go the maximum distance you can in two minutes. Round 2: Go that same distance as fast as you can. Round 3: Go all out again for the same duration as round two, with the goal of matching round one's distance. Andrew D. Huberman, Ph.D. Andy Galpin, PhD

Huberman Lab Clips

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10 minutes of daily vigorous activity may do more for your longevity than walking 10,000 easy steps In a large accelerometer study, 1 hard minute matched ~53–94 minutes of light activity for all-cause mortality, cardiovascular outcomes, and type 2 diabetes For cancer mortality, 1 vigorous minute was equivalent to about 2.5 hours of light activity Any movement is certainly better than none, but if you want the most bang for your buck... Add intensity
3:19

10 minutes of daily vigorous activity may do more for your longevity than walking 10,000 easy steps In a large accelerometer study, 1 hard minute matched ~53–94 minutes of light activity for all-cause mortality, cardiovascular outcomes, and type 2 diabetes For cancer mortality, 1 vigorous minute was equivalent to about 2.5 hours of light activity Any movement is certainly better than none, but if you want the most bang for your buck... Add intensity

FoundMyFitness Clips

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Mark Sisson’s minimum effective dose of exercise: lots of walking, twice a week lifting weights, and sprinting once a week. Sprinting is the best way to build a firm bottom, better than squats or lunges. You can do 6-10 sprints of 20-30 seconds with rest, on track, bike, elliptical, or whatever works. Sprint training activates fast-twitch muscle fibers, boosting power, speed, and muscle growth while improving fat burning and metabolic health, as supported by studies on high-intensity interval training (HIIT). A simple, ancestral-inspired plan for strong, lean fitness.
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Mark Sisson’s minimum effective dose of exercise: lots of walking, twice a week lifting weights, and sprinting once a week. Sprinting is the best way to build a firm bottom, better than squats or lunges. You can do 6-10 sprints of 20-30 seconds with rest, on track, bike, elliptical, or whatever works. Sprint training activates fast-twitch muscle fibers, boosting power, speed, and muscle growth while improving fat burning and metabolic health, as supported by studies on high-intensity interval training (HIIT). A simple, ancestral-inspired plan for strong, lean fitness.

Camus

69,993 görüntüleme • 1 ay önce

What used to take 3-4 transactions and 30 minutes of your time now completed with 1 transaction in less than 60 seconds. 🫡 is the future everyone. Are you ready for seamless bridging? ⬇️
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What used to take 3-4 transactions and 30 minutes of your time now completed with 1 transaction in less than 60 seconds. 🫡 is the future everyone. Are you ready for seamless bridging? ⬇️

Brian

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