4x4 HIIT Running Workout: Timing, Routine, Heart Rate Ranges and Tips

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Step up your running game with my 4x4 HIIT Running Workout Broken Down: Timing, Routine, Heart Rate Ranges video. This high-intensity interval training is specifically designed for runners looking to enhance their speed, endurance, and VO2 max. Discover a dynamic and efficient workout that fits into any busy schedule, offering fast, effective results. Whether you’re training for a race or improving your overall fitness, this video is your key to unlocking greater athletic potential. Join us, push your limits, and transform your running today! Don't forget to subscribe for more targeted workout guides!
This protocol has been described on podcasts such as Peter Attia, Rhonda Patrick and Andrew Huberman
#4x4 #hiitworkout #running #vo2max #norwegian #norwegian4x4
Norwegian interval training
Norwegian 4x4
Norwegian 4 x 4
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Опубликовано:

21 дек 2023

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Комментарии : 81

@thedigitalreview7243 3 месяца назад

great video thanks

@lifeandfitnessfiles 3 месяца назад

Thanks for the feedback. Let me know if there are other things that would be helpful to go through.

@sjt6979 Месяц назад

Hi there -- I was communicating with you several weeks ago. We had discussed the merits of doing three 4-min intervals instead of four. So i have been doing three 4-min long intervals on my stationary bike and I would say that I am just as fit as when I was doing four 4-min intervals. This makes me happy, because as I said before, I find three intervals way more tolerable than four!

@lifeandfitnessfiles Месяц назад

Awesome! That is great to hear. There are definitely different protocols and ways to adapt to your needs. And for sure on there intervals is still going to be beneficial. Even if you did one or two would be. The key is consistency and giving it time and you will see noticeable results, which it sounds like you have! Thanks for the feedback and info and let me know if there are other topics that would be helpful in future videos. 😊

@trainwellracewell 3 месяца назад

I also like doing this 4x4 workout on the treadmill with a 6-7% uphill grade. A little slower leg turnover but that HR can increase quickly

@lifeandfitnessfiles 3 месяца назад

Yeah that would definitely be a good method to get heart rate up ! It doesn’t have to be super fast so yes if you can get the hr up that would work well

@user-ef8kb5tq3p 2 месяца назад

Great idea. Going to try this!

@Noneofyourbusiness-rq9jq 2 месяца назад

been doing my 4x4 on the treadmill during the bad weather here in England ( so for the past 3 years ) really like the incline might be placebo but im sure it saves the knees

@trainwellracewell 2 месяца назад

I think it also helps prevent over striding and pulling a hammy which can easily happen when running fast on a treadmill

@lifeandfitnessfiles 2 месяца назад

@@trainwellracewell very true. My stride just doesn’t seems quite right when running fast on the treadmill

@jackson44ism 3 месяца назад

great video. What's better: run at 90 to 95% of MHR or trying to sustain fastest 1 mile pace? thanks

@lifeandfitnessfiles 3 месяца назад

Great question. It depends on your goals. If you are above 80 percent max you are in a vigorous range and will see Vo2 max benefits. If running you would see some speed benefits and threshold benefits etc. once you get to 90 percent you are definitely going to push that upper system and create adaptations. At 90 percent you are going to be able to sustain that for longer. If you can sustain at 95 percent then you will be working a very high end which is good but might not be able to sustain as long. And 95 percent isnt necessary to increase Vo2 max but it can and will. A few additional considerations: If you can sustain a 95 percent for more than a few minutes then you might have a higher max hr than you think. Something to consider Additionally, the longer you stay in the high range and the further you push that max the longer recovery will take after that workout. Just a few considerations. That was kind of a long answer but hopefully gives some perspective and some things to ponder. Great question though

@sjt6979 3 месяца назад

Great, very clear video! Is doing the 4x4 once per week sufficient to maintain a high level of fitness (assuming that one is also doing some zone two training throughout the week)?

@lifeandfitnessfiles 3 месяца назад

Definitely ! If doing 4x4 once is likely enough. If you are sticking to the 80/20 rule you would be good once per week. It will help build fitness and increase Vo2 max. The other way you can do it is spread out a 4 or 5 minute HIIT interval at the end of zone two training 3 or 4 times per week. There are pluses and minuses to that but 4x4 once per week will be sufficient for most people unless you are training for a specific sport or race event

@sjt6979 3 месяца назад

@@lifeandfitnessfiles Thank you! Can I ask one more question? What do you think of doing a 3x4 two times a week? So the first workout of the week would consist of three 4-minute intervals and the second workout of the week would also consist of three 4-minute intervals. This would yield a total of six 4-min intervals per week. the reason I am asking is that I find that doing three intervals is far, far, less daunting than doing four intervals (I realize it's just one fewer interval). I'm like you were previously; I have a lot of unpleasant anticipation about doing the 4x4, but 3x4 seems more manageable. I just want to make sure I am not losing out by doing three intervals instead of four in a workout. .

@lifeandfitnessfiles 3 месяца назад

@sjt6979 oh I think that could totally work. Four can be very daunting. Three intervals would be great. 3x at two times per week might actually be a lot. Partially it would depend, in my opinion, on the hr range. If you are at 90 to 95 percent then that could be a lot. You could 2x at two times per week. What I find is 4x4 makes me tired throughout a lot of the day and my hr stays higher than normal until mid to later day. If I spread it out over the week my hr is still higher than normal so I jam it into one day. If you do 2x or 3x a couple times d week it can work but just monitor your stress level, hr through the day, and recovery. The four minutes seems to be the biggest factor so you could even do 1x a couple times per week and monitor stats. Then do 2x a couple times a week and see how that goes. Those are just some thoughts to ponder 😊

@sjt6979 3 месяца назад

@@lifeandfitnessfiles Thanks, man! I appreciate your answers. I will try 3 four-min intervals twice a week and see how it goes.

@lifeandfitnessfiles 3 месяца назад

@sjt6979 awesome. Let me know how it goes!

@torgeirleirbakken896 3 месяца назад

I believe 4x4 means 4 minutes by 4 intervals. Active rest should be 3 minutes between intervals. Try to keep heart rate at 90-95%.

@lifeandfitnessfiles 3 месяца назад

Correct. 4x4 means four minute intervals four times. Some clinical trials do 3 minutes rest but some people do three four or five minutes rest. Still being a 4x4 protocol. Anything above 80 percent starts moving into anaerobic work and increased lactate levels. As Dr Rhonda Patrick describes exercise above 80 percent being vigorous activity. So the more intense it will have more accute and potentially long term Vo2 max and longevity benefits. So yes above 80 percent but I shoot for 90 to 95 percent of hr max

@cristobal.ashton Месяц назад

We do this weekly at my boxing gym. Usually a 2-minute rest is enough

@lifeandfitnessfiles Месяц назад

@cristobal.ashton nice. Yes the rest period can change honestly. There are clinical protocols but what it comes down to is how much rest do you want or need to work the systems you want. Shorter rest is going to work your system harder. If you can get your heart rate up after two minutes then that totally works and works your system to adapt to high intensity with shorter rest. Additionally the more trained you are, you can get your heart rate lower and recover faster between intervals. Thanks for sharing

@cristobal.ashton Месяц назад

@@lifeandfitnessfiles Rest enough so can can give a good effort in the interval. The rest interval is rest

@lifeandfitnessfiles Месяц назад

@cristobal.ashton definitely

@And-rc9yy 2 месяца назад

Wouldn't it be worth doing 4x4 on week one then something like 8x2 the following week. Essentially getting your body used to different paces. Also building for three weeks then putting in an easy week on week 4. I appreciate your video is just one topic suggesting one element of training. So not meant as a criticism.

@lifeandfitnessfiles 2 месяца назад

You are correct in that this protocol is not the end all be all for everything. This protocol is going to be good for building Vo2 max and other aspects specific to running (or biking ) including health. If you are looking at improving multiple factors you would indeed want to mix it up. If you are into running you have to weight out your goals like races and pace and mix it up. If you looking at rounding out your training then yes you would want to do some speed repeats with different work rest ratio as well as different paces to work different systems at different lactate and heart rate levels.

@And-rc9yy 2 месяца назад

Thank you for your help and super quick response.@@lifeandfitnessfiles

@Amtcboy 3 месяца назад

Hi. English isn’t my first language. I’m a bit confused. So I’ll just lay out the two ways I may have understood the 4x4 protocol. Run 4mins, rest 4mins, Run 4mins, rest 4mins, Run 4mins, rest 4mins, Run 4mins, rest, and cool down and done. Or do the whole set above 4 times?

@patrikx4718 3 месяца назад

No that is the full workout. Warm-up. Go hard for 4 min. Rest 4 min (or whatever you chose). Repeat 3 more times. Cool-down.

@lifeandfitnessfiles 3 месяца назад

As responded below it is the full workout what you stated. 4 mins on, rest and do that four x total. The rest between can be 3 , 4 or 5 mins depending on the work rest ratio and recovery desired in between intervals

@Amtcboy 3 месяца назад

Thanks all.

@GP-qd1yy Месяц назад

Can I start off by running 150m at 80% rest 30 seconds and repeat 3-4 times and work my way up to 4 minutes will I get the same affect?

@lifeandfitnessfiles Месяц назад

Definitely! If you are looking to improve Vo2 max then yes. If you haven’t done a lot of high intensity work previously then that is a great place to start. Then stair step it. Work up to doing longer work and then 1:1 ratio of work and rest. Then stay at that 80 percent hr for four minutes when you work up to it. Then you can try doing shorter time frame/distance again and going higher hr and speed until you can get to four minutes. You can also consider working up at four minute work bout at 80 percent and doing that three or four times per week. There are pluses and minuses to that. But starting how you are suggesting and building up is a great way to build capacity, stay injury free and build a habit. Over time it becomes enjoyable (in an interesting way) but when you know it’s increasing Vo2 max and health it makes it desirable. Check out the term exercise snacks. Doing high intensity work even spread out in short bouts has great benefits

@detrif8701 5 месяцев назад

What is your treadmill speed in MPH for this? I also do this on a slight incline (about 3 degrees), I’m assuming that’s okay too? I’ve been doing this exact protocol to some good success… almost at a VO2 of 50.

@lifeandfitnessfiles 5 месяцев назад

It is very individualized. I have mine about 7 min pace or 8.5 mph sometimes faster at 6.5 min pace or 9 mph. You want to go slightly faster than 5 k race pace. If you not sure what that is it would be hard. It gets easier the more you do it and you can get faster.but you have to sustain for 4 minutes. So if you finish 4 minutes and it was easy try going a tiny bit faster. If you didn’t make 4 mins obviously too fast to sustain. And yes treadmill is totally fine

@lifeandfitnessfiles 5 месяцев назад

Vo2 max of 50 is great. Our vo2 max lowers with age so the higher you can get it the sooner you can get it the better

@detrif8701 5 месяцев назад

@@lifeandfitnessfilesThank you for the reply!

@lifeandfitnessfiles 5 месяцев назад

@detrif8701 no problem. Let me know if you have any other questions about this or anything else you would like to see a video about

@zNervouss 4 месяца назад

the trials and tests in the clinical setting actually included 3 rest minute periods.

@omardiangeloarteaga4875 3 месяца назад

For MMA Bjj or combat atheletes Is recomendad ¿

@lifeandfitnessfiles 3 месяца назад

Definitely ! For combat athletes you want to build Vo2 max to increase the volume of oxygen your body can utilize. This can aid in performance capacity including power,bursts of speed or strength and maximize energy output. Zone 2 aerobic training paired with Vo2 max training is ideal but Vo2 max training is definitely beneficial in your situation and 4x4 protocol is surely one way to aid in this.

@omardiangeloarteaga4875 3 месяца назад

@@lifeandfitnessfiles i think i Woould recomend anaerobic láctic training with less minutes and more work to rest ratio . Start in 1 to 3 and with 20 seconds on 60 seconds off . I have doubts that a mma or bjj/grappler needs more than intervals longer than 1 minute . I woukd look the research and the empiric training than the confitioning coaches do on this issue. My template is start with 2 zone 2 sessions a week .start with 30 minutes Increase volume till 60 minutes sessions . Then 1 zona 2 and 1 training anaerobic alactic with 1-6 work to rest ratio . Increase sets and then deload and start again lowering the work to rest ratio till you reach 1-4 . Sparring has plenty of anerobic láctic work . I always leave that training to 3 months before a conpetition till one week Out. Just to boost and peak performance in a specific date . I see athlethes doesnt taking into the account the work to rest ratio and always fucking themselves in the long run

@lifeandfitnessfiles 3 месяца назад

@omardiangeloarteaga4875 I don’t disagree that you can do other protocols. But the 4x4 goal is to build Vo2 max. You have to start where your body is capable and as I have stated in other responses uou do not want to put yourself in a deficit in terms of recovery. You can also do 4x4 with a slightly lower hr to not push yourself to need such a long recovery but yes other protocols can be integrated but I don’t think 4x4 should be excluded

@omardiangeloarteaga4875 3 месяца назад

@@lifeandfitnessfiles yes maybe building the base to do 4x4. Maybe do 4x4 in zone3 and 4 or Just zone 4 avoiding touch zone 5

@lifeandfitnessfiles 3 месяца назад

@omardiangeloarteaga4875 definitely. You can be closer to the 80 percent range and still improve Vo2 max. And those other things you mentioned can work different systems for sure in terms of work rest ratio. Mixing those up depending on need and goal is always good. Just like specific to running working on lactate threshold or specific speed work the same would be true for combat sports. Working on ability to build endurance, power as well as Vo2 max. Very individualized as well

@ziggyai 10 дней назад

Sometimes I reach or even go over 100% heart rate, is it harmful?

@lifeandfitnessfiles 10 дней назад

Well I would check your calculations for 100 percent hr. If you are going over 100 percent then your 100 percent wasn’t 100 percent. Every person is different and the common base calculation (220 - age=max hr) is just an estimate. Sometimes you won’t know your max hr until you have been though some extended periods of exertion, like a 1 mile all out or 5k. Going to a high hr is not necessarily harmful (barring the caveat of preexisting health conditions ) but you do need to give adequate recovery time

@Nawfal-ww7hf 2 месяца назад

Im not good in english if you can please to answer me in comments i want to start running tomorow :i want to increas speed and stamina what i need to do

@lifeandfitnessfiles 2 месяца назад

Doing this protocol will help with some speed but definitely a focus on Vo2 max. 4x4 can help you get faster because you have to go fast to get heart rate up and builds endurance because it is four minutes. However to get faster you probably want to mix in some shorter intervals. Such as 200 meters or 400 meters or doing 1 or 2 minute intervals then resting then doing that again so you would to mix up your intervals more. Like adding a fast 1 or 2 minutes at the end of some of your easy run miles. You can also build in some strides and get to a fast cadence and speed then slow down getting your muscles used to going fast. Endurance comes from sustained efforts. This can be done at a little bit slower pace and heart rate like 80 to 85 percent heart rate but going longer than four minutes. You also want to work on strength and power through weight training and exercises. Include plyometrics and explosive movements as well as weights. There are many ways to vary it up and 4x4 can be mixed in but other methods will help when focusing on speed

@lifeandfitnessfiles 2 месяца назад

Additionally long easy runs help with endurance.

@Nawfal-ww7hf 2 месяца назад

@@lifeandfitnessfiles Thank you so much i will do this

@gilbertbrown4828 28 дней назад

Can the 4x4 be done on an elliptical?

@lifeandfitnessfiles 28 дней назад

Good question. It sure can be done on an eliptical or bike or some other equipment as opposed to running. I choose running because my strength and endurance does not allow my hr to get high enough to make it work well either equipment. Whatever you choose you just want to get your hr to 80 to 90 percent of hr max with the appropriate intervals. You can totally make that work for various reasons like access, avoiding injury etc.

@gilbertbrown4828 28 дней назад

@@lifeandfitnessfiles thank you so much.

@lucashenriques4242 29 дней назад

I only have 1 month and half to run 1km in 4 minutes, goddamn idk if i'll be able to it. My best was doing 1km in 4min and 30 seconds

@lifeandfitnessfiles 25 дней назад

Are you working to increase speed for a race ?

@lucashenriques4242 25 дней назад

@@lifeandfitnessfiles Not a race, just a test, i need to perform 1km in 4 mins

@lifeandfitnessfiles 25 дней назад

@lucashenriques4242 gotcha. That’s a good clip. That’s a good starting point too. Doing this protocol will help as increasing Vo2 max will help you sustain faster speeds for longer. It takes some time and consistency. Check out my other video on increasing running speed Boost Your Running Speed: Essential Training Tips for Sustained Running Speed ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-YxcfdNejCv8.html Plyometrics can definitely help build speed and power as you are looking to go fast over a shorter distance compared to say a 10k. Working on some strength training will also give you an added boost but again it takes time

@lucashenriques4242 25 дней назад

@@lifeandfitnessfiles thanks bro i'll check on that

@lifeandfitnessfiles 25 дней назад

@lucashenriques4242 awesome. Good luck in meeting your goal

@deniskristofic8000 Месяц назад

Just look at pro Norwegian athletes. It's definetly the best method

@shinobi-no-bueno Месяц назад

How would this work for someone who can't sustain a running Pace for 4 minutes?

@lifeandfitnessfiles Месяц назад

That’s a good question. Is it a matter of being able to run at a slow pace for four minutes or not running at all ? If it’s just walking and that is where someone is at then start where you are at. That could be walking for 30 to 60 seconds as an interval. Then work up to four minutes faster walking and then rest. If your Vo2 max is not very just walking is going to improve that. Start small and build up. It is still incredibly beneficial

@vikx02 3 месяца назад

75 to 80% HRM is not zone 2.

@omardiangeloarteaga4875 3 месяца назад

Zone3

@lifeandfitnessfiles 3 месяца назад

Depends on the metric you use. Technically it is max output while keeping lactate below two milimole per liter. Since most people don’t have lactate testing ability it can be anywhere between 60 and 80 percent. It depends on your fitness levels as well as stress level. You can do the exertion test and be able to tell but again it will change on a given day. You can look up calculators and many fall at 80 percent as zone two. Such as here www.myprocoach.net/calculators/hr-zones/ You don’t want to go too low or you don’t reap the benefits but don’t want to go too high or you move into a different system and take longer to recover. Things like whoop and garmin will show 75 percent zone three but as noted above there is more nuance so it depends on what you are looking at or who you ask.