27/01/2026
WEDNSDAY WORKOUT 🏋🚴♀️ - The Norwegian 4 x 4
Long, steady state cardio exercise isn't the most efficient way to improve your cardio fitness, and let's be honest, hours on the treadmill or rower can be pretty uninspiring.
Enter The Norwegian 4x4
▶️What is it?
Norwegian 4x4 training is an effective HIIT method using four minutes of intense exercise at 85-95% of max heart rate (your max HR is 220 - your age), followed by three minutes of active recovery, repeated four times, to significantly boost VO₂ max ( which basically means your body’s ability to efficiently use oxygen during exercise,) and cardiovascular fitness (think happy, healthy heart & lungs) in minimal time. It originated from research at the Norwegian University of Science and Technology (NTNU).
It involves a warmup, the four intense intervals with recovery, and a cooldown.
▶️How it works:
Warm-up: 5 minutes of light activity (e.g., easy jogging, cycling).
Intervals:
4 minutes: Intense effort (running or cycling) at 85-95% of your maximum heart rate (you should be breathing hard and unable to hold a full conversation, you're really working hard but not all out sprinting).
3 minutes: Active recovery (e.g., slow walking, easy pedaling) to let heart rate drop.
Repeat: Complete the 4-minute work / 3-minute rest cycle four times (totaling 28 minutes of intervals).
Cool-down: 5 minutes of light activity and stretching.
I've done it on the bike in the studio. And I Loved it. 👍❤️
It's not as hard as HIIT workout, but way more interesting than simply cycling for 30 mins.
Why not give it a try? It's really well suited to an exercise bike or rower, but you could do it running/jogging outside.
A good Cardio blast is the perfect partner for your strength training.
I would do it on a non strength training day, to ensure you've got the energy to do it well.
Let me know how you get on.
