The Norwegian 4x4 is constantly being discussed on social media and especially in biohacking and longevity spaces. That's because the 4x4 has been well researched as a way to boost your VO2max. People who have a high VO2max—one measure of cardio fitness—tend to be healthier as they age, and may be able to expect a longer lifespan. With that in mind, some longevity influencers have been singing the praises of the “Norwegian 4x4” workout, which is targeted to improve your VO2max. So how do you do it? And is it really a magic bullet for fitness and longevity? Let's get into it.
If you’re a runner, you’ll recognize this as a classic VO2max interval workout. Typically, VO2max intervals are done for three to five minutes, with a recovery time similar to, or slightly less than, the work time. Couldn’t I just do any old VO2max interval workout? you might be asking. Yes, you can.
What benefits can I expect from the Norwegian 4x4 workout?
According to the experts, after doing this workout regularly (say, twice a week) for several weeks to months, you can expect an increase in your cardio fitness, including metrics like the “cardio fitness” or “VO2max” readings on your smartwatch. If you like to run races, you’ll notice you can run them a bit faster. It will be harder for you to get winded if you go for a hike or run around in the backyard with your kids.
I'd like to throw in my personal experience. Like I said above, I don't do the 4x4 as my main workout, so I can't tell you how that feels. But I do keep it in the rotation for anytime I want to do a hard workout. When I do it, my Garmin tends to tell me I'm being "productive." (Garmins are notoriously stingy with their praise.)
The 4x4 gets its name because you are doing four repeats of a four-minute-long hard intervals. The authoritative source on this is the Cardiac Exercise Research Group at the Norwegian University of Science and Technology (NTNU), which has a video with researcher Anja Bye explaining how it works. Refer to that source for your follow-up questions, not podcasters or influencers who try to translate it into zones or modify the repeats or rest times. If you want to do the 4x4, do it right. (Then experiment with it on your own, if you choose.)
Warm up with 10 minutes of moderate intensity jogging or brisk walking.
Recovery: 3 minutes at a moderate pace, jogging or brisk walking. Aim to get back to 60-70% of your max heart rate.
Cooldown: 5 minutes of moderate intensity again.
10 minute warmup
3 minute recovery
3 minute recovery
3 minute recovery
5 minute cooldown
How often should I do the Norwegian 4x4 workout?
The NTNU recommends doing it twice each week, plus one longer cardio session where you exercise at a moderate pace only. They also recommend that if you’re exercising four times or more each week, that your interval sessions be half or less of your total training. That would generally still mean two 4x4 sessions per week, since you would be doing two to four sessions of some other type of exercise.
85-95% of your tested max during the final 2-3 minutes of the 4 minute intervals
That 85-95% range includes parts of zone 4 and 5, in most of the five-zone systems. The recovery heart rate may put you in zones 1 and/or 2, again, depending on how your watch sets it up. (As I keep saying, the zone boundaries vary by device.)
Is this a zone 5 workout?
You’ll probably reach zone 5 at some point during the intervals, so in that sense, yes. But the point is not to hit zone 5, the point is to follow the protocol.
The idea of a VO2max workout comes from athletic training, where coaches will consider the different aspects of running performance and will program different types of workouts throughout the season to help their athletes improve their strong points and shore up weak points. “VO2max” intervals are part of that process.
Am I doing it right?
I keep seeing Reddit posts from fans of various biohacking podcasts, asking whether they did their 4x4 workout right. Here’s a checklist:
Did you do the warmup and cooldown? The warmup sets you up for a good first interval. If you start from complete rest, you’re wasting a lot of that first interval just on getting your heart up to speed.
Were you at 85-95% of your max heart rate during the last two minutes of each interval? It takes time for your heart rate to ramp up, but you should be hitting the target for at least the last half of each interval.
Did you finish the workout feeling like you could have done at least one more round? You’re not trying to completely exhaust yourself, just give yourself a challenging workout.
If you didn't do the workout properly, don't beat yourself up—just take note of where you can improve next time. Any kind of cardio is good for you, and gives you a foundation to build on.
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