Cardio sessionFree
Norwegian 4 × 4 Intervals
The classic protocol to boost your cardio fitness
43
min
4 repeats of 4 minutes at 85-95% of max heart rate with 3 minutes of active recovery.
What does the session look like?
43 min
Total time
49
Training load
043 min
Time in each zone
Z1 · 5 min (12%) Z2 · 22 min (51%) Z4 · 16 min (37%)
Step by step
Running
Warm up
- 10 min at Z2 (Easy jog, last 2 minutes a bit faster)
Intervals4 ×
- work: 4 min at Z4–Z5, RPE 8 (85-95% of max heart rate: hard but sustainable for the full 4 minutes)
- recover: 3 min at Z2 (Active recovery: keep moving)
4 × (4 min at Z4–Z5, RPE 8 / 3 min at Z2)
Cool down
- 5 min at Z1 (Easy jog or walk)
Who is it for?
Healthy people who want to improve their cardio fitness quickly.
Who is it not for?
People with a heart condition and no medical clearance.
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