Norwegian 4x4 HIIT Protocol
for Cardiovascular Disease Prevention
The Norwegian 4x4 protocol is a structured high intensity interval training method using 4 intervals of 4 minutes at 85 to 95 percent of maximum heart rate, with 3 minutes of active recovery between intervals, usually performed 3 times weekly.
How it works
Sustained high intensity intervals challenge the heart, lungs and muscles, improving VO2max, endothelial function and cardiovascular fitness.
What to watch for
High intensity exercise is not suitable for everyone. People with cardiovascular disease, chest pain, uncontrolled blood pressure or low fitness should seek medical clearance first.
Community experience
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