N4

Norwegian 4x4

Topic

Heard in 3 episodes across 2 shows since Jul 2026

The Norwegian 4x4 is a highly regarded high-intensity interval training (HIIT) protocol designed to improve cardiovascular fitness and maximize VO₂ max. Developed by researchers in Norway, the workout consists of four rounds of four-minute high-intensity efforts performed at 85% to 95% of maximum heart rate, with each interval separated by three minutes of active recovery.

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Episodes

3
across 2 shows

First heard

Jul 2026

Expert statements

4
4 positive

Episodes per month

Public PodLume episodes featuring it, over the last year.

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Jul 20262
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What experts have said about Norwegian 4x4

4 statements · 4 positive

  1. Tim FerrissPositiveNov 11, 2026· The Tim Ferriss Show

    Norwegian 4x4 training produced durable changes five years later in one study.

    “Doing this, I think it was three times a week for six months, produced durable changes out five years, if I'm remembering correctly.”

    Listen at 4:41

    Open the episode · #889: Q&A with Tim — How to Get Unstuck, Resilience in Hard Times, Tools for Brain Health, Finding Inner Peace, Optimism as a Learnable Skill, and More
  2. Louisa NicolaPositiveAug 7, 2026· The Diary Of A CEO with Steven Bartlett

    The Norwegian 4x4 protocol uses four-minute intervals at 90–95% maximum heart rate.

    “you want to get your heart rate elevated to 90 to 95% for four minutes on, four minutes off, repeat four times”

    Listen at 19:33

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  3. Tim FerrissPositiveJul 29, 2026· The Tim Ferriss Show

    Norwegian 4x4 training may provide substantial cognitive-health benefits.

    “Doing something called the Norwegian 4x4, which is a type of interval training, doing that, I want to say three times per week for six months, provided five years of benefits, something like that.”

    Listen at 1:07:59

    Open the episode · #877: Q&A with Tim — The Art of Male Friendship, Mini-Retirements, Higher-Resolution Living, Reinvention in The Age of AI, and More
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Episodes

3 episodes featuring Norwegian 4x4, newest first