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. You may like “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 …