Norwegian 4x4 protocol
TopicHeard in 2 episodes across 2 shows since Jun 2026
The Norwegian 4x4 protocol is a highly structured high-intensity interval training (HIIT) method designed to maximize aerobic capacity (VO2 max) and cardiovascular health. Developed by researchers Jan Helgerud and Jan Hoff at the Norwegian University of Science and Technology (NTNU), the workout consists of four high-intensity intervals lasting four minutes each at 85–95% of maximum heart rate, separated by three-minute active recovery periods.
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| Month | Episodes |
|---|---|
| Nov 2025 | 0 |
| Dec 2025 | 0 |
| Jan 2026 | 0 |
| Feb 2026 | 0 |
| Mar 2026 | 0 |
| Apr 2026 | 0 |
| May 2026 | 0 |
| Jun 2026 | 1 |
| Jul 2026 | 1 |
| Aug 2026 | 0 |
| Sep 2026 | 0 |
| Oct 2026 | 0 |
What experts have said about Norwegian 4x4 protocol
3 statements · 3 positive
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”
Open the episode · Most Replayed Moment: Alzheimer's Starts 20 Years Before Symptoms! How To Protect Your Brain NowListen at 19:33
Norwegian 4x4 training may produce roughly five years of benefits after six months.
“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.”
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 MoreListen at 1:07:59
Norwegian 4x4 training may produce brain-volume changes lasting up to five years.
“If you do that for, I think it's three times a week for five to six months, the volumetric changes, meaning the neuroanatomical changes in the hippocampus and other areas that are certainly indicated in things like Alzheimer's, lasts for up to five years.”
Open the episode · #875: The Random Show — Tim and Kevin Talk Retreats, Mortality, AI Predictions, Supplements, Rock Climbing at (Almost) 50, and Not Waiting for “Someday”Listen at 50:31
Statements are attributed to the speaker as said on the episode and reflect their view at the time, not PodLume's. They are not advice.
Episodes
2 episodes featuring Norwegian 4x4 protocol, newest first
