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Gwendal25

55km

105

min

watts

mode

sport

ChristianwolffSF

Norwegian 4x4 Rowing

min

res

mode

sport

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RES moy.

73.9%

RES min.

50%

RES max.

85%

Description

Using RES as % HR in this context.

The Norwegian 4x4 protocol is a high-intensity interval training (HIIT) workout consisting of four 4-minute intervals of intense exercise followed by 3 minutes of recovery, designed to improve cardiovascular fitness and VO2 max.

1. Warm-Up: Start with a 10-minute warm-up at a moderate intensity (jogging or brisk walking) to prepare your body for the workout.
2. Intervals: Perform four intervals of high-intensity exercise, each lasting 4 minutes. Aim to work at 85-95% of your maximum heart rate during these intervals. If you don't have a heart rate monitor, work hard enough that you cannot speak in full sentences.
3. Recovery: After each 4-minute interval, take a 3-minute recovery period at a lower intensity (jogging or walking) to allow your heart rate to decrease to about 60-70% of your maximum heart rate.
4. Cooldown: Finish with a 5-10 minute cooldown at a moderate intensity to help your body recover.