The Norwegian 4×4 workout has been touted as the ultimate longevity-boosting workout, credited for significantly improving aerobic fitness scores over just eight weeks.<\/p>\n
Popular among runners and developed by researchers from the Norwegian University of Science and Technology (NTNU), it involves performing four sets of four-minute cardio intervals at 85-95% of your maximum heart rate, followed by three minutes of light recovery.<\/p>\n
<\/p>\n Emmanuel Ovola<\/a>, an expert running coach, physiotherapist and Technogym ambassador, is currently using it in his training.<\/p>\n You may like<\/p>\n \u201cI\u2019m trying to do that three times a week for 12 weeks, which the research<\/a> shows is really effective for increasing VO2 max\u2014the maximum amount of oxygen your body can use during intense exercise,\u201d Ovola tells Fit&Well.<\/p>\n I’ve tried it\u2014once\u2014and I\u2019m in no hurry to try it again. While the NTNU says the workout is suitable for any fitness level, Ovola agrees it\u2019s far from beginner-friendly.<\/p>\n So, I asked how he\u2019d adapt the protocol for a more entry-level audience\u2014like me.<\/p>\n Beginner interval running workout<\/p>\n A better beginner-friendly option, he says, would be to perform 6-10 intervals of 400 meters, with 60-90 seconds of recovery between reps.<\/p>\n But, rather than running those intervals flat out (or at 85-95% of maximum heart rate), Ovola suggests a different approach.<\/p>\n \u201cI think it\u2019s important to pace yourself and work on controlled running,\u201d he says.<\/p>\n He recommends warming up thoroughly (this five-minute running warm-up<\/a> is a good place to start), then running the first 400m at around a six or seven out of 10 RPE (rate of perceived exertion<\/a>).<\/p>\n You may like<\/p>\n Time how long this first 400m takes, then aim to match that pace for the remaining intervals, which will get harder as fatigue sets in.<\/p>\n