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.
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.
Emmanuel Ovola, an expert running coach, physiotherapist and Technogym ambassador, is currently using it in his training.
“I’m trying to do that three times a week for 12 weeks, which the research shows is really effective for increasing VO2 max—the maximum amount of oxygen your body can use during intense exercise,” Ovola tells Fit&Well.
I’ve tried it—once—and I’m in no hurry to try it again. While the NTNU says the workout is suitable for any fitness level, Ovola agrees it’s far from beginner-friendly.
So, I asked how he’d adapt the protocol for a more entry-level audience—like me.
Beginner interval running workout
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.
But, rather than running those intervals flat out (or at 85-95% of maximum heart rate), Ovola suggests a different approach.
“I think it’s important to pace yourself and work on controlled running,” he says.
He recommends warming up thoroughly (this five-minute running warm-up 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).
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.
Benefits of this interval workout
As with the Norwegian 4×4 method, this interval training approach should make your legs more resilient so you’re better able to, according to Ovola, “run hard on heavy legs” over longer distances.
“I coach people who have shaved 30 to 60 seconds off their 5K times in just 6-8 weeks by following the Norwegian method,” he adds.
If you’re a relative beginner, this kinder version should deliver similar improvements, but you should always listen to your body because running fast puts more stress on your muscles and joints.
If your body is able to cope with these sessions, Ovola suggests performing this routine 2-3 times per week, with ample rest between each session, and not neglecting slower, longer runs to build overall running efficiency and aerobic endurance.