Norwegian 4x4 Protocol. Warm up:5-10 minutes 60-70% HR (easy pace or low impact cardio). Intervals:4 sets of:👉4 minutes at 80-90% of max heart rate (hard but sustainable). 👉3 or 4 minutes of recovery (I’ve read both) at 60-70% of max heart rate (light effort). Cool down: 5-10 minutes. I like to finish with some down regulated box breathing. 1-2x/week. High intensity intervals like this 4 x 4 challenge can work your heart, lungs, and mitochondria, leading to greater adaptations in a shorter tim
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Norwegian 4x4 Protocol. Warm up:5-10 minutes 60-70% HR (easy pace or low impact cardio). Intervals:4 sets of:👉4 minutes at 80-90% of max heart rate (hard but sustainable). 👉3 or 4 minutes of recovery (I’ve read both) at 60-70% of max heart rate (light effort). Cool down: 5-10 minutes. I like to finish with some down regulated box breathing. 1-2x/week. High intensity intervals like this 4 x 4 challenge can work your heart, lungs, and mitochondria, leading to greater adaptations in a shorter tim
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