The Norwegian 4×4
Discover how this intense workout can reverse cardiac aging and boost your VO2 max.
-Dr. Rhonda Patrick, a renowned expert in the field of health and longevity, shares her insights on the powerful effects of high-intensity interval training, like the Norwegian 4×4 protocol, on cardiovascular health and VO2 max. With her extensive knowledge and passion for science-backed fitness strategies, Dr. Patrick inspires others to optimize their well-being through effective workout routines. Learn more about her research and work at Found My Fitness.
She was a guest on the excellent Chris Williamson podcast
The Workout
Workout Overview: The Norwegian 4×4 Protocol for Longevity and Cardiovascular Health
Duration:
- The Norwegian 4×4 protocol itself takes approximately 28 minutes (4 minutes of high-intensity exercise followed by 3 minutes of recovery, repeated 4 times).
- However, it’s essential to include a proper warm-up and cool-down, which may add an additional 10-15 minutes to the total workout duration.
Difficulty Level:
- Advanced: This protocol is designed for individuals with a solid foundation in cardiovascular exercise and a good baseline fitness level.
Benefits and Target Areas:
- The Norwegian 4×4 protocol is a high-intensity interval training (HIIT) workout that aims to improve cardiovascular health, increase VO2 max (a key biomarker for longevity), and reverse age-related decline in cardiac structure and function.
- This workout primarily targets the cardiovascular system, but it also engages major muscle groups throughout the body, depending on the chosen exercise modality (e.g., running, cycling, or rowing).
Equipment Needed:
- The equipment required depends on the specific exercise you choose to perform during the high-intensity intervals. Common options include a treadmill, stationary bike, rowing machine, or even outdoor running.
- A heart rate monitor is highly recommended to ensure you are working at the appropriate intensity levels throughout the workout.
Selecting Appropriate Intensity:
- During the 4-minute high-intensity intervals, aim to work at the highest intensity you can maintain for the entire duration without significantly slowing down or compromising form.
- A good target is around 75-80% of your maximum heart rate, or a level where you are unable to hold a conversation due to the intensity of the exercise.
- For the 3-minute recovery periods, reduce your intensity to a light, comfortable level that allows your heart rate to decrease (aim for zone 1) and prepares you for the next high-intensity interval.
Recommended Frequency:
- Dr. Rhonda Patrick suggests performing the Norwegian 4×4 protocol once per week, as part of a well-rounded exercise routine that includes other forms of vigorous exercise and strength training.
- On other days, consider incorporating 20-30 minute vigorous workouts at 75-80% of your maximum heart rate, or 10-20 minute HIIT sessions with shorter intervals (e.g., 30-45 seconds on, 15 seconds off).
Remember, consistency is key when it comes to reaping the benefits of the Norwegian 4×4 protocol and other high-intensity workouts. Aim to make these workouts a regular part of your fitness routine, while also maintaining a balanced approach that includes strength training, flexibility work, and adequate rest and recovery. With dedication and proper form, you can unlock the potential for improved cardiovascular health, increased longevity, and a more resilient, youthful body.
Workout Table
Below is a structured workout table based on the Norwegian 4×4.
Norwegian 4×4
The Norwegian 4×4 protocol is a high-intensity interval training (HIIT) workout designed to improve cardiovascular health and increase VO2 max. This advanced-level workout takes approximately 28 minutes, excluding warm-up and cool-down.
warmup
Light Exercise
Use the same exercise to warm up that you will be using for the main exercise.
5 minutes
Main Exercises
Norwegian 4×4
Perform 4 minutes of high-intensity exercise at 75-80% of your maximum heart rate, followed by 3 minutes of light recovery. Repeat this cycle 4 times.
4 | 4 minutes (high-intensity) | 3 minutes (light recovery)
Warm Down
Light Exercise
Use the same exercise to cool down for about 5 minutes
5 minutes
Unlock the Full Potential of the 4×4 Protocol
Our audio guide is your ultimate training partner for this transformative workout. Embrace the challenge and download now to unlock a younger, healthier heart!
Other Workouts Mentioned:
The Norwegian 4×4 protocol is a game-changer for anyone looking to boost their cardiovascular health, increase VO2 max, and turn back the clock on cardiac aging. With its potent combination of high-intensity intervals and strategic recovery periods, this workout is designed to push your limits and deliver remarkable results. So why not experience the power of the 4×4 for yourself? Download our expertly crafted MP3 guide to your mobile app and let your personal audio coach motivate you every step of the way. We can’t wait to hear about your progress and achievements, so be sure to share your journey with us in the comments below!
