Should you do the Norwegian 4x4 workout? | Variations and Results
Want to know the secret behind the incredible success of Norwegian runners like Jakob Ingebrigtsen?
In this video, I'll break down the famous Norwegian 4x4 workout and show you how to incorporate it into your training plan.
But here's the catch: while VO₂ Max is important, it's not the ultimate limiter of your performance. I'll reveal the surprising truth about what really matters and share a simple trick to instantly boost your VO₂ Max without even breaking a sweat!
Join me as we explore the science behind this powerful training method and discover how you can take your running to the next level.
00:00 Unveiling the Norwegian Training Mystery
00:40 The Famous Norwegian 4x4 Workout Explained
00:57 Diving Deep into VO2max and Its Impact
02:06 Executing the 4x4: Pace, Duration, and Effects
10:27 Gradually Integrating the 4x4 into Your Routine
11:57 Reevaluating VO₂ Max's Role in Performance
15:59 The Ultimate VO₂ Max Hack: Weight Management
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In the study that the 4x4 comes from, it was done three times a week for eight weeks to improve VO2 .
Just wanted to say "thank you" for this brilliant series of insightful videos. Something I will incorporate into my Speed/Tempo/Interval day.
Very welcome! Thank you
I’ve appreciated Dr Jack Daniels’ research, his three editions of Running Formula sharing it with the rest of us, and his coaching. Just awesome to have watched from a distance and wishing I’d been somewhere where middle distance and XC had been better represented back in the day. Trying to do the NIs with 3:00 recovery and stopping or stretching recovery to 4:00 if not hitting what I call my recovery thresholds for continuing. Sugar Kane occasionally in place of NIs more as a challenge than anything. Just trying to remain vertical and above ground without the otherwise inevitable crash into decrepitude. Thx for the information
Well this was fantastic! Subscribed.
Welcome aboard Luke!
I do 800s on the track in 3min, 6 or 8 repeats. That's a similar work out and yes it works well. Local level advanced runners would be in the 3/4min range for 800s. No fancy timing required just run 2 laps of the track hard, fast walk a lap, repeat. Fit as after 8weeks.
Depends on how fit you are. This workout for Kipchoge, vs a new runner would be much different. A 6 min mile is jogging for some and all out for others. So this particular workout is based off of a % of HR max
How often did you do this workout?
Thank you for finally being the only person I've heard across all the VO2 KZheads to finally point out that the EASIEST way to increase VO2max is to loose excess weight. There's always videos about do this really hard workout and that really hard workout (and yes some are needed to improve race fitness) but loosing excess weight (not lean mass) is the instant VO2max improvement without the really hard workouts. So yes zone 2 can improve your VO2max by burning fat if you have extra (fat) weight to loose.
Yes! It’s so obvious. But there’s a lot of resistance in people to hear things about diet. Yup, body weight is the key to maximizing VO2max as it’s the quickest and most direct way. Provided that you reduce weight in a healthy way, it’s also beneficial to your health and longevity and recovery.
@@runelitecoach wont the 4x4 help lose fat too? wont it be a win on both fronts?
what a amazing video congtas man🤝🏻
Thank you 🙌
thanks a million. This is the only time i heard someone speaking about 4x4 a) explaining it in its why b) explaining it in its when c) explaining it in its who d) explaining it. period. The 12 minutes, the 10k vs 5k, how long the vo2 will take to go to vo2 max. this is invaluable science made available for dumbs such as myself. And if you were able to get me understanding it i do genuinely believe you were able to make it clear for anyone. As a consequence of that you made a fantastic job. This is not only in absolute terms but it is incredibly validated when compared to a pletora of charlatans making a huge buzz over the largest 18 months or so on youtube and writing books with the implicit “epiphany” receipt for being healthy at 200 years old or having an opinion on anything based on the first 5 minute of sunlight you look at (even with lenses) in the morning. Thanks a lot. Above all your simplicity and wittiness in talking supported by huge work in doing are a rare example of ethics and decency.
Thanks man. Appreciate the support and so glad you enjoyed the video
I'm a cyclist. If you think about it, our threshold power (power at max lactate steady state, sort of lactate threshold, more specifically power at LT2) has to be limited by our VO2max. You raise VO2max, you pull your threshold power up with it. And in cycling, we frequently have 3-8 min max efforts (by the end of that sort of effort, you should be at or close to your VO2max). I typically do 1 VO2max effort per week close to race season. Anyway, I am not sure I agree that VO2max isn't what drives your performance - it is definitely a part of improved performance (not simply correlated with improved performance). It can be a limiter of your performance, depending on what sort of performance, and depending on other aspects of your fitness. In addition, I think it's well accepted that it's not just raising VO2max. You need to work at threshold as well. To some extent this should push your actual threshold power up, and to some extent you're also increasing your time to exhaustion at threshold.
VO 2, max is not what drives your performance. It simply supports the muscles which drive your performance. Running) is a muscular event, supported by your cardio, pulmonary system, and ability to produce energy metabolically. But it is not a metabolic event, or a cardio pulmonary event predominantly. It is a muscular event. And so training the muscles is essential. Otherwise athletes and other sports would excel across-the-board in every sport. We need sports specific training. What makes Running training specific to Running as well of course it uses running locomotion. Which is neural muscular
Good summary thanks 👍
Welcome 🙏
Subbed for the quality content and levity😂
Thank you and welcome to the channel Nicholas
@@runelitecoach 🥳
17:42 hard truth.. I remind myself that I put my self in injury zone due to my weight (93kgs). But I take my time by gradually build my heart rate, extra warm up. But it's better to loose weight. Your advice on adding 100m strides at end of Z2/ Easy run has helped a lot 🏃 Keep up the great content
Great stuff as ever. I was concerned at first as it seemed to contradict the tri model in your book were you are moving towards goal pace but then you brought that up further into your video so all good.
Yup yup. This kind of training belongs in late base or early Support training and then it fits into the triphasic model.
I love that workout in the beginning, I changed it from 4x4 to 4x3 tell somebody told me he said wow you know more than they do so I went back and I do enjoy that work out at 62. I’m not making great strides in my V2 max, but I’m slightly going up in it, but I feel stronger when I finish at work out. No, I love your insight of why it’s four minutes times four it’s just brilliant. I mean you know when you realize what that does and I agree if you tried to do five I’d be afraid that your form, and everything else will go down the window and you wouldn’t get a real workout past for phenomenal , great teaching
I love that you adapted this workout to fit your needs to 4x3. That’s a very effective workout. Just be sure that it’s at a slower pace that you COULD do for 4 mins
I thought the rest period was 3 minutes for this protocol. Thanks for the video.
@@runelitecoach As an Norwegian, we have been told to stay near 16 minutes in total. So when adapting, you can do 5x3 or. When your VO2 increases, you just adapt and do 5x4, 6x5 or 8x3. You can even increase speed og incline.
Great video!
Thanks!
Very informed description of N4X4, Knowledge with experience behind it! Thankyou for the informative video, now i am a subscriber! Do you have any suggestions for folks who do boxing which has very intense 3 minute rounds and are trying to improve fitness and mitigate gassing during these rounds, I currently am trying the N4X4 twice a week. Their isnt alot of detail on improving ring fitness other than "just run" "Just skip", Maybe you have some videos on something similar.
Thank you and welcome to the channel banoogi!
Don't know if any of the other commenters have pointed this out but Stephen Seiler has researched 4x8 intervals (at least for bikers), and he believes the 8-minute intervals are better than the 4-minute intervals for improving VO2 max..The intensity is lower, (but still adequate), and the time spent at VO2 max is greater. I believe that he has concluded that the volume (total time) at VO2 max is key to improving VO2 max. I can attest that 8-minute intervals are really hard, but it is possible to maintain an intensity of around 90% max HR for the duration. So I don't think it's accurate to imply that four-minutes is the top end for VO2 max intervals. I do agree that when starting out it may be best not to try to do four full sets of 4 (or 8) minute intervals right out of the gate. Performance will drop off pretty radically if you don't build up to four sets, and either protocol is pretty aversive. I do not agree with lengthening the rest periods beyond the 3 (not 4) minutes prescribed by the chief advocates of the protocol (the Cardiac Exercise and Research Group at the Norwegian University of Science and Technology). The drop off in heart rate with longer rest times would be so great that you'd spend two or more minutes each interval just building up to VO2 max. This isn't a speed workout; full recovery defeats the purpose. This last point raises the question about why improve VO2 max. As I mentioned, this protocol as made famous by the Cardiac Exercise and Research Group at the Norwegian University of Science and Technology and was NOT developed as a method of training for athletic performance. The researchers at CERG believe there's a correlation between VO2 max and heart health, and they saw a correlation between this protocol and improvements in various other indicators of cardiovascular health.
Yup, there are lots of protocols. The Norwegian protocol is not even necessarily the best. This was just a video on reporting on what this workout is because it’s hot right now and people want to know. The best way to improve VO2max is simply to lose weight
Those influencers like PA probably feels it's easier to get newbies to do 4x4 than 4x8 which mentally is slightly tougher but I guess any interval is brutal if you do them hard enough
Awesome video! Thanks for this great explanation, I’ve been really curious about this workout after hearing the buzz around it for some while. On the weight and diet thing. I ran a half marathon a few weeks ago which was the exact same hilly course event I ran at the end of 2019. I ran 2 mins slower than I did back then and I run a lot more mileage now than I did back then…which is like of crazy. But maybe not so crazy when I realized that I am now about 10lbs heavier than I was back then. I started lifting weights in 2020 after being really sick work Covid and going down to a kind of scary low weight. So some of the weight I put on has been muscle but also some is fat which I am finding pretty hard to shed. I am 37 so I kind of attribute it to just getting older as my diet is generally pretty clean and I don’t consume a lot of excess calories. Anyway I don’t want to be the weight I was in 2019 when I ran 2mins quicker as I feel like I am was underweight then and generally look better at my current weight. But I sure would like some or that free speed back haha. So I think losing some of this excess fat would obviously be good for me overall.
Welcome 🤗
Great video. Just a thought on the weight loss topic at the end - completely understand the point, but do worry how this can be taken. Eating disorders can be rife in running, so I wonder if there’s a way to reinforce the message around healthy eating/making sure you fuel effectively/having a healthy relationship with food, while guarding against disordered eating. The ‘I’ve run XXX so now I can have XXX’ can become very toxic, too.
I enjoyed the book. I enjoy the videos. I'm concerned about the many references to losing weight in both places. Again, I understand that truly excessive weight can be a hinderance to reaching maximum potential in running. But there are people who are at a healthy weight, even at the low end of healthy as many runners are, and continue to feel that they need to lose more weight. There are many elite and amateur runners who fall into this category. Low energy availability, RED-S, overtraining, stress fractures, and other injuries can result. Messages about weight loss from authority figures in the sport need to be carefully tailored and delivered.
I have many many videos on diet, nutrition, and healthy weight for Runners. And it goes much more deeply than in this video.
Any thoughts on building a base prior to including such workouts as the 4x4? I bring this up as I had to take 4 months off after an injury, I’m “was” a moderate runner averaging 40-45 miles per week. I guess the question is whole long does it take to come back after 4 months off, and build the base? Thanks in advance
Good video. Thanks for explaining. I was confused by your pacing explanation. You said 4x4 is a VO2 Max workout and if I’m correct you run at your VO2 Max pace which you said is a pace you can sustain for 10-12 minutes (so faster than 5k pace). But for pacing for non elite or pros you say it should be between 5k and 10k pace. Wondering if I missed something. If it’s VO2 Max should you be running the 4 minute on at faster then 5k pace?
VO2max pace and race pace are not indicative of each other. One Runner may be able to run a 12:45 5K while another runner may run a 25 minute 5K. So using 5k race pace is only a very rough estimate. A 10 to 12 minute race, however far one travels in that time, is more accurate.
I am a man who until recently only lifted weights. I started to run because of a wrist injury. I weight 101kg @ 185cm. Three weeks ago I started running. Today I did a 4*4 but rested only 3 minutes between the intervalls. Warmup, 14 km/h for 4 minutes, 10 km/h for 3 minutes, 14 km/h for 4 minutes, 10 km/h for 3 minutes, 14 km/h for 4 minutes, 10 km/h for 3 minutes and last run 14,5 km/h the first two minutes, then 15 km/h for 1,5 minutes and last 30 seconds in 17,5 km/h. That was a really intense workout for me. I have no idea however what heartrate I had. Is it worht getting a fitness watch or can I just go by feel? I know that today I could possibly push a bit harder and get the pace up to 14,5 in all intervalls but then maybe I wouldn't be able to sprint the last 30 seconds. I find it odd that I can run this "good" already. Can the weight lifting help that much in general condition? Is the regular workouts I do making my mind able to pus myself? How much improvements is actually being able to push yourself vs actually getting in better shape? Is it recommendable to add a sprint until totally exhausted? I mean when I lift weights, it's not always advisable to reach failure. And in weight training I see a lot of beginners who just don't push themself hard enough.
Getting in better shape is far better than just pushing harder. And no doing sprints until you’re completely exhausted doesn’t make a whole lot of sense. You can run at full speed and keep it to eight seconds and get the best of your speed development and then repeat it without burnout.
Not Norwegian specifically. Owen Anderson described these and many similar workouts in great detail (and lactate monitors btw) in 2013 in his seminal work Running Science.
Dude. It’s the name of the workout. Just like a “Yasso 800” is, well, a “Yasso 800”. You can do it or not, like it or not, but this is a protocol for that workout should you choose to do it
Loved the video! Do you have a public strava account?
I don’t post on there, but it is linked with my COROS. So I may or may not upload my runs there, but normally my races and long runs are on there.
I've been doing a lot of zone 2 on a bike and what I found that on last couple of 5k's races I've done that I'm running out of breath before I'm running out of legs - So looking at this workout to pull this up and create a separation between Lactate threshold and v02 max. - One thing I'm not sure about is that you said for non-elite runner's that a V02 max workout would be below your 5k pace - Is that right? I'm running a 5k in 24 minutes so to me that's a lactate threshold run - I'm thinking a V02 max interval should be slightly faster?
I say “below” meaning “faster “. So yes they’d be faster
Great topic as ususal coach!!!! McMillan also prescribes a 6 week block of this called speed development, but in actuality it is just maintenance. One day of 20 second pickups x 16 with 1 minute recovery embedded into a 8 mile workout a week.. The second workout of week prescribes Vo2 max with invtervals that get longer up to the 4-6 vo2 max reps over 6 week period and jog rest. What is strange is McMillian kind of goes into a hybrid model in his main training components. It starts out basing runs on time then as the plan progresses it goes to mileage and paces....Your really break all these top coaches down, they are working in the tri-phasic model, but all with different spins on them. My case is strange I have been in a 7 month conditioning/base phase since restarting running and now going into 6 week block of exactly what you have perscribed. During the base phase I ended up hitting 50 miles a week with hill strides and flat strides, and now in 2nd week of 6 week block of non specific training before going into a 24 week 1/2 marathon buildup. Plan on doing some 5k fitness tests after 6 week block to see if I can get back into sub 19 shape leading into my 1/2 buildup....This is all sort of new b/c my environment has changed since all my training is in mountains now. Went from maybee 200 vert a week in 2018 to about 4 thousand feet a week which is a lot for me now.... Yes 5 year break....!!!!!! but im back have some big things I want to hit in next 2.5 years leading to my 50 year old mark....Age is just a number like a time you run on a clock. I still have some very lofty goals, but I know I will hit them..
45-50 miles a week held for 2.5 months now and will be going up again in my 24 week 1/2 block.....yeah
McMillain’s program covers a lot of good stuff. I like the short pickups, I just call those strides. And yes many successfully systems have a lot in common. It’s also true that many popular systems are only ok because they focus on what works in the short term for many runners. But planning out longer term is a good idea but much more difficult to do with a cookie cutter plan…which is unfortunately perhaps, what many runners are looking for
A lot of video's suggest it is indeed 4x4' but the rest between is 3 minutes! Can you shed more light on the recovery time?
In my experiance half the work time for rest is just enough. So 4mins on 2 mins off. That keeps it's intense and gets you working again before your cold.
You want to do four minutes rest. If you cut the resting time you’re not doing the interval hard enough.
Yup. It’s totally dependent on the pace you run - what recovery is needed
Vo2 work needs longer rest 1:1 ratio not 2:1
I think 3min brake is even what was recommended in formula. I love 4×4 and I am doing this for a long long time :)
Have you ever seen a carryover of something like the Norwegian method on an Assault Bike carrying over to running?
It doesn’t hurt that’s for sure. But it’s cross training. If you want to be a better runner it’s best to run. So depends on what your goals are
NCAA women's5/10k champion Cross trains alot due to history of injuries. Done right it can help and strengthen your legs for faster paced running. The fastest 400's 3x 53.5 with 10 m recovery in practice I ran was after a semester of leg endurance exercise 5x 15 reps of Quad/ hamstrings alternating for all 5 sets. And 5x5 heavy squats. Strength and lactate clearance is what going to help the most . My muscles were able to clear lactate faster and I didn't fatigue in the last 100m as I usually did before that semester. Increase strength but not body weight and you will run faster for all events.
If VO2 is the rate at which we use oxygen then, unless we significantly limit the volume of air we inhale, the amount of O2 we breathe shouldn't impact VO2 by too much. Since O2 is 21% of air volume, a 10% reduction in air intake would result in only a 2% decrease in oxygen. Does this support the idea of nasal breathing?
The amount of oxygen you inhale vs the amount you use are not the same. VO2 is the amount you are using
That's precisely my point, hence the question.
It is not clear to me how long to wait to perform each 2x4 or 4x4 interval. How much time is recommended between each interval?
I think its three minutes, you need three minutes as you dont run at threshold but a little higher at around 5b - vo2 superthreshold.
@@johndavies7626 you are the best. Thanks 🙏
3-4 mins. Work down to 3 but can start at 4 as it’s a tough workout
I’m a 43 male, always been a slow runner, trying the 4x4 for the longevity benefits of improved VO2 max. I take long rests though so I’m in the variation. My problem with it is that I’m not improving, in spite of the fact that every workout is absolutely miserable. I hate them. So I feel like I’m working hard. I probably do it 1.5 times a week on average but now aiming for 2. Why am I not getting better?
I listened to a podcast where several coaches discussed different protocols. Talk about multiple research studies that used different times, and all were similar in their results. Sets of 30 seconds on, 30 off, even 20/40, to 60/60. 2 min on/off to this 4x4. I'm trying to get my 64 year old legs some speed, so doing two sets of 30/30 x 6 with 5 min jog between. On is fast.... Also need short steep hill repeats, hill bounds... best bang for your buck.
This is not only way to increase vo2 max , sprint interval training and even 50min cardio at 75% of max heart rate 3 times a week also increase vo2 max.. even regular cardio at slow pace also improve it
As stated in the video, there are many protocols. I didn’t claim that this is the only or even the best. It’s simply a report on this particular workout
You could do Billat's 30x30 workout instead. I think it is much more effective and easier to acumulate more time on vo2 max.
You could do hundreds of workouts. This is a report on the Norwegian 4x4 not a full protocol for training season
As its much faster its also a higher injury risk due to the neuromuscular load doing 30 x 30. Running for 30sec hard needs to be likely atleast 15sec/km + faster than ones 12min vVo2max. So the 4 x 4 as discussed still has good merit. Id say hamstring injury risk is higher with 30x30 vs 4x4. Cheers 😊
Can you provide me with scientific reference that underpins your statement about minimum of 7 minutes being needed for a warm-up?
I have an entire video dedicated to that topic.
@@runelitecoach thanks, but that doesn't answer my question. The only thing I was able to fid on your channel is hard war-up before 5k. I asked for a reference..
@@runelitecoach your video is not a scientific reference.
At the beggining you say Norwegian don’t go past treshold often. This workout seems way past treshhold ?
Exactly, Norwegian elites never do 4x4 intervals
They also don’t do this workout often. As in most elite systems, the majority of the running is done, easy, and some of the top Norwegians right now, are doing a large volume at just slower than threshold pace. But this video was not describing an entire training season, it’s just highlighting one specific workout that you can choose to do or not.
great content mate really informative. just to clarify. as someone that runs and does 4x4 for health and enjoyment a couple of times a week . i dont need to be nailing myself doing the 4 intervals ?
Agree. 4x4 is hard. 4minutes max is mental especially the next 3.
Yes. Tough for sure way to go trying it
Do lots of performance enhancing drugs to get fast like the Norwegians. They did the same thing with cross country skiing.
Ok bro 😎
32 minute workout and it's hard.
Only 16 minutes is hard though
Yup. And also it’s not THAT hard after your first interval or even second. It gets more taxing as you go.
Jakob would cover exactly mile in those 4 minute intervals
Yeah pretty close. Maybe just shy. Speedy guy for sure
@@runelitecoachJakob never uses 4x4 intervals in his training, I am sure you know this.
Agree, he doesnt. He uses 10x3 min, 6x6 min , 10x1000 etc, or shorter like 200-800 repeats. This is misinforming. And I am Norwegian , where 4x4 min was popular, but this was not specific part of the Norwegian treshold model@@sunnlands
I'm thankful VO2max isn't measured in Gallon/pound/min...
You can covert it to that easily if you like… but liters would be more appropriate and easier You could use ounces of oxygen per cell per day too. Doesn’t matter. As long as we all agree on whatever arbitrary measurement is used
@@runelitecoach You don't really appreciate jokes really, do you? 😆
The 4 by 4 is only a research protocol. No Norwegian elites train this way.
Ok. And this is a report on the “Norwegian 4x4 protocol” do what you like
@@runelitecoachthe point is that you are kind of deceiving your YT audience when you present the 4x4 intervals as something the Ingebrigtsens brothers or other Norwegian elites would do in traing. 4x4 Intervals is a concept from Norwegian researchers, but tellingly it is not used by elites, basically because it is too hard and not something that can be repeated three (or six) times a week.
@@sunnlandsWhat do they do?
@@cochise6345 threshold sessions like 20x400m with short rest, 10x3min, 5x6min, with 1 min rest. Pace never faster than 5k-15k pace even for the short intervals. Intensity controlled by lactate measurements. One VO2max session each week in the form of 45s hill sprints x20
@@sunnlands In addition, the 4x4 protocol, which is used in research and treatment of heart disease by the Cardiac Exercise and Research Group at the Norwegian University of Science and Technology, uses three minute recoveries, not four minute recoveries.
4 minutes uphill running 4 times 4 minutes break You'll be drowing for air
Almost.