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Norwegian 4x4 Interval Training
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Last discussed Jul 29, 2026
A high-intensity interval training protocol involving 4 minutes of intense exercise at ~90% max heart rate followed by 3 minutes of recovery, repeated 4 times, shown in research to significantly improve VO2 max and cardiovascular health.
Recently discussed in
Q&A with Tim — The Art of Male Friendship, Reinvention in The Age of AI, & More
Tim Ferriss · Jul 29, 2026
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Tim Ferriss
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Used for: Cognitive health and Alzheimer's prevention; 3x per week for 6 months yielded approximately 5 years of cognitive benefits
Praised: Dramatic cognitive benefits relative to time investment; research-backed; ~5 ...
vs: Mentioned alongside Zone 2 training as complementary approaches to cognitive ...
"Doing something called the Norwegian 4x4, which is a type of interval training — doing that three times per week for 6 months provided 5 years of benefits, something like that."
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