I first tried the Norwegian 4×4 workout a year ago, and since then, it has become a staple of my fitness routine. I don’t do it every week (some folks do), but it’s a workout I keep returning to whenever I want a hard, cardio-boosting routine that only takes about 40 minutes. It’s simple and effective.
The Norwegian 4×4 is constantly being discussed on social media and especially in biohacking and longevity spaces. That’s because the 4×4 has been well researched as a way to boost your VO2max. People who have a high VO2max—one measure of cardio fitness—tend to be healthier as they age, and may be able to expect a longer lifespan. With that in mind, some longevity influencers have been singing the praises of the “Norwegian 4×4” workout, which is targeted to improve your VO2max. So how do you do it? And is it really a magic bullet for fitness and longevity? Let’s get into it.
What kind of workout is the Norwegian 4×4?
I’ll give a step-by-step further down, but basically it’s a cardio workout (usually done while running or cycling) that features four-minute-long intervals. You do four of these hard four-minute intervals, hence the name 4×4. There is also a warmup at the beginning of the workout, a cooldown at the end, and a three-minute rest period between each interval.
If you’re a runner, you’ll recognize this as a classic VO2max interval workout. Typically, VO2max intervals are done for three to five minutes, with a recovery time similar to, or slightly less than, the work time. Couldn’t I just do any old VO2max interval workout? you might be asking. Yes, you can.
The Norwegian 4×4 is a good example of a VO2max interval workout, but it’s not the only one. Also, intervals like these that target your VO2max pace are not the only way to improve your VO2max. So the 4×4 isn’t unique or special, it’s just a simple protocol that’s easy to remember and has been tested on a wide variety of people, including elderly people with heart conditions.
What benefits can I expect from the Norwegian 4×4 workout?
According to the experts, after doing this workout regularly (say, twice a week) for several weeks to months, you can expect an increase in your cardio fitness, including metrics like the “cardio fitness” or “VO2max” readings on your smartwatch. If you like to run races, you’ll notice you can run them a bit faster. It will be harder for you to get winded if you go for a hike or run around in the backyard with your kids.
Your heart health will likely improve; this exercise fits right in with the exercise recommendations for heart health and general health. Cardio exercise in general, including intervals like these, tends to reduce people’s risk of heart disease, improves mental health, and more. Again: you can get similar results from other exercise, too. But 4×4 is one good option among many.
I’d like to throw in my personal experience. Like I said above, I don’t do the 4×4 as my main workout, so I can’t tell you how that feels. But I do keep it in the rotation for anytime I want to do a hard workout. When I do it, my Garmin tends to tell me I’m being
How to Do the Norwegian 4×4 Workout Trend
