🏃♂️Norwegian athletes train close to threshold pace to accumulate volume and focus on easy running.
⏱️The Norwegian 4x4 workout is a 4x4 protocol designed to increase VO2max and improve running performance.
🔥Start with 2-3 intervals and gradually increase to 4x4 minutes to build stamina and endurance.
💪VO2max is not the sole contributor to performance, but it is correlated with higher fitness levels.
📅The Norwegian 4x4 workout is best placed in the support phase of your training.
What pace should I run the 4x4 intervals at?
—The pace should be close to your VO2max pace, but not all out. Aim for an even pace throughout each interval.
How long should I warm up before the 4x4 workout?
—Aim for at least a 7-minute warm-up to deliver blood to your working muscles and prepare them for the demands of running fast.
How often should I do the Norwegian 4x4 workout?
—Start with once a week and gradually increase to twice a week as your fitness improves.
Is VO2max the key to performance improvement?
—While VO2max is correlated with higher fitness, it is not the sole contributor to performance improvement. Other factors like running economy and metabolic efficiency also play a role.
Can beginners do the Norwegian 4x4 workout?
—It is recommended for experienced runners who have a solid base and are looking to improve their running performance. Beginners should focus on building their mileage and overall fitness before incorporating this workout.
00:00Norwegian training methods have gained popularity due to the success of Norwegian athletes.
02:50The Norwegian 4x4 workout is a protocol designed to increase VO2max and improve running performance. It consists of running hard for 4 minutes, followed by 4 minutes of easy running, repeated 4 times.
07:47The pace of the 4x4 intervals should be close to VO2max pace, but not all out. Aim for an even pace throughout each interval.
11:51The Norwegian 4x4 workout is best placed in the support phase of your training, which focuses on building overall fitness and supporting race-specific training.
