Norwegian 4x4 Timer
Автор: Train and Focus Timers
Загружено: 2026-02-09
Просмотров: 5
Описание:
Norwegian 4x4 Interval Training Timer
The Norwegian 4x4 protocol is a highly effective high-intensity interval training method consisting of 4 rounds of 4-minute work intervals at 85-95% of maximum heart rate, separated by 3-minute active recovery periods at 60-70% max heart rate.
Originally developed for running, this protocol has been scientifically proven to significantly improve VO2 max and cardiovascular fitness. However, it's incredibly versatile and can be adapted to various high-intensity exercises including:
Cycling
Swimming
Rowing
Kettlebell swings
Jump rope
Or any other cardio exercise you prefer
Protocol Structure:
Warm-up: 10 minutes
4 x (4 min high intensity + 3 min active recovery)
Cool-down: 5 minutes
Target Heart Rate Zones:
High intensity intervals: 85-95% of max HR
Active recovery: 60-70% of max HR
Use this timer to stay on track with your intervals and maximize your cardiovascular gains!
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