Norwegian 4x4 protocol
Topic
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.
2 episodes featuring Norwegian 4x4 protocol
Huberman Lab Essentials
Dr. Tommy Wood outlines how physical and mental friction rewires the brain
Understanding how to actively trigger neuroplasticity through targeted exercise and cognitive challenges is essential for preventing age-related mental decline.
Jul 20, 2026 · 2h 41m
The Diary Of A CEO with Steven Bartlett
Dr. Stephanie Estima explains why standard fitness advice fails women
Most exercise and nutrition science is based on male data, leaving women with fitness protocols that can actively disrupt their hormones and joint health.
Jun 29, 2026 · 1h 37m