Norwegian 4×4 Intervals
Quick Information
Category
Conditioning
Difficulty
Intermediate
Equipment
Running Shoes, Bike or Any Erg
Primary muscle group
Quadriceps, Hamstrings, Gastrocnemius
Secondary muscle groups
Gluteus Maximus, Trunk
Movement pattern
Long Interval Locomotion
Training goal
Threshold, Conditioning
Sport
General Athletic Development, Soccer, Football, Rugby, MMA, Tactical / Military
Overview
How to Perform
- Warm up 10 minutes easy with 2–3 short builds.
- Go hard for 4 minutes — about 85–95% of max heart rate, talking limited to single words.
- Recover 3 minutes at an easy jog or spin.
- Repeat for 4 total rounds, then cool down easy.
Coaching Cues
- Hard but repeatable — round 4 should match round 1.
- Start each rep slightly conservative and build.
- The 3-minute recovery is part of the protocol — do not cut it.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
4 × 4 minutes hard / 3 minutes easy, 1–2 times per week.
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