hiit · treadmill / bike
VO₂ Max Intervals (Norwegian 4x4)
The most-studied longevity workout on the planet.
4 × 4 min hard / 3 min easy 40 minrest 180s
Equipment
treadmill, bike
Rest
180s between sets
Primary muscles
cardiovascular
Also works
legs
How to do it
- Warm up 10 min easy.
- 4 minutes at hard effort (9/10 — can barely speak).
- 3 minutes easy jog or spin recovery.
- Repeat 4 times. Cool down 10 min. Do this once a week.
Form cues
- ✓Even effort across all 4 intervals
- ✓Full 3-minute recovery
- ✓Trust the protocol
Common mistakes
- ✗Blowing up on rep 1
- ✗Cutting recovery short
Progressions
- 2×4 → 3×4 → 4×4 minutes