4 x 4 min intervals with 3 min active rests. Find a speed that gets your HR up to around 88% of HR max or around 20 beats lower than your HR max. If you're at the right intensity your HR should reach the target HR in the last one or two intervals. It might not reach it in the first one or two. The rest periods should bring your HR down to around 70% of HR max. This can be a slow jog for fitter people or a walk at any pace for not so fit. Increase the speed each week by around 0.2kph or mph whichever you use, or 0.1 if 0.2 is too much. Do an easy 10 min warmup before and an easy 5 min cooldown after... Good luck.
why 88% ? that sounds more like high lactate threshold to me. I think you should get closer to 95% max HR. Any link you can share on how you reached this number?
@@Cloppa2000 I doubt the ingebrigstens have ever done 4x4(3) their training is really well documented during base phase it looks something like: Monday-2x easy 10k runs+ strides in spikes and drills Tuesday- Am)5x6 minutes probably off of 60 seconds recovery @ threshold trying to keep lactate values low Pm) 10x1k threshold on the track pushing lactate values higher(volume is probably higher then this though) Wednesday- Same as Monday Thursday- same as Tuesday except instead of 1ks they might do 400s purely to get more of a 5k workout Friday- Same as Monday except they don’t spike up and do strides i think they might do a lift though Saturday- 20x200 hills hard then pm light threshold or easy run Sunday-21km Max lift in the evening That is the Norwegian method
my grandfather was born in Norway so I love all the info on the country thanks so much it warms my heart finally learning about the country god bless you
The active break is also critical for increasing heart chamber size. Rest should be active Zone 2. If you used inactive rest your heart would get thicker but not expand chamber volume nearly as much since the chambers cannot fill and stretch entirely at high intensity.
I dont do 4x4, but sometimes I do a 14 minute push at 84-90% of max, then cools down to 75-80% in an hour, and then goes at 85-88% for 24 minutes, then 30 minutes at ca 75%, and then 8 minutes at 85%. Is such a ride equally good training as a 4x4 at 88% ?
It’s Sunday afternoon and I just completed my 2nd 4x4. (My first was on Thursday). I’ll be 48 next week and I’m hoping this does the trick haha. I have a 4 and 3 year old I want to live long ennough to see them have children.
@@michaeldwyer977 I’m 60 in January, have been running for about 15 years (same reason as you). I started this interval training a few weeks ago, and have already seen my VO2Max increase by a couple of points. Current weekly plan is 2x Norwegians, 2 or 3x easy runs, and 1x long run. Always leave a gap between hard runs (including the long run). Live forever 😎
@@NoelBroadhead oh geez. I don’t run that much lol. I do full body workout M/W/F and will do the 4x4 on Thursday and Sunday. The rest is just walking 10-15k steps a day. Being mindful of the diet too….
4x what? How much rest? Full rest or jog? Too little or too much rest has differing effects i.e one may effect lactate tolerance. So much more could be added to the talk but I suppose the point was to get inactive people thinking rather than aim towards athletes
4 minutes at 85-95% maxHR, 3 minutes of active recovery (jog or walk) - do this four times. And it works for everybody, regardless of age or fitness level.
@@NoelBroadhead Thanks for this, I tend to think from what I've read that it's better to jog the rest rather than walk. I believe it's got something to do with how lactate builds up in the legs.
@@And-rc9yy yep - I usually walk for the first 30 seconds, then jog the rest of the three minutes, and keep my heart rate around the 65-70% maxHR range
4 x 4 min intervals with 3 min active rests. Find a speed that gets your HR up to around 88% of HR max or around 20 beats lower than your HR max.
If you're at the right intensity your HR should reach the target HR in the last one or two intervals. It might not reach it in the first one or two. The rest periods should bring your HR down to around 70% of HR max. This can be a slow jog for fitter people or a walk at any pace for not so fit. Increase the speed each week by around 0.2kph or mph whichever you use, or 0.1 if 0.2 is too much. Do an easy 10 min warmup before and an easy 5 min cooldown after... Good luck.
why 88% ? that sounds more like high lactate threshold to me. I think you should get closer to 95% max HR. Any link you can share on how you reached this number?
@@יואלבלום 88% of HRM is my LT2 Threshold which is what we're talking about here. 95% you're talking about VO2max levels.
That is not the Norwegian method whatsoever
@@Lankyfool234 It's the one I've seen the Ingebrigtsens use.. What's your interpretation of it?
@@Cloppa2000 I doubt the ingebrigstens have ever done 4x4(3) their training is really well documented during base phase it looks something like:
Monday-2x easy 10k runs+ strides in spikes and drills
Tuesday- Am)5x6 minutes probably off of 60 seconds recovery @ threshold trying to keep lactate values low
Pm) 10x1k threshold on the track pushing lactate values higher(volume is probably higher then this though)
Wednesday- Same as Monday
Thursday- same as Tuesday except instead of 1ks they might do 400s purely to get more of a 5k workout
Friday- Same as Monday except they don’t spike up and do strides i think they might do a lift though
Saturday- 20x200 hills hard then pm light threshold or easy run
Sunday-21km Max lift in the evening
That is the Norwegian method
my grandfather was born in Norway so I love all the info on the country thanks so much it warms my heart finally learning about the country god bless you
The active break is also critical for increasing heart chamber size. Rest should be active Zone 2. If you used inactive rest your heart would get thicker but not expand chamber volume nearly as much since the chambers cannot fill and stretch entirely at high intensity.
I think my Track and field training/ American football greatly increased my fitness. Lot of sprinting and explosive work
What is the name of the app?
By the way, a pity that we could not see his sheets.
I believe its called Myworkout GO
@@Wamstad94 Thanks!
Have you got The namn of The App?
@@DylanAli154 myworkout go
@@DylanAli154 If he spoke about any app it was likely Myworkout Go
What's the name of the app??
Myworkout 4x4
Myworkout 4x4
run like fuk for 4 mins walk for 4 min repeat 4 times live forever
Underrated comment. Made me laugh out lough
That’s basically it
Made me laugh 😆
Please someone share name of the app
Yes, please
@@tomhopwood8896 "Myworkout GO"
I found it with a bit of Googling. It's called Myworkout GO
Myworkout 4x4
Myworkout 4x4
I dont do 4x4, but sometimes I do a 14 minute push at 84-90% of max, then cools down to 75-80% in an hour, and then goes at 85-88% for 24 minutes, then 30 minutes at ca 75%, and then 8 minutes at 85%. Is such a ride equally good training as a 4x4 at 88% ?
It’s Sunday afternoon and I just completed my 2nd 4x4. (My first was on Thursday).
I’ll be 48 next week and I’m hoping this does the trick haha. I have a 4 and 3 year old I want to live long ennough to see them have children.
@@michaeldwyer977 I’m 60 in January, have been running for about 15 years (same reason as you). I started this interval training a few weeks ago, and have already seen my VO2Max increase by a couple of points. Current weekly plan is 2x Norwegians, 2 or 3x easy runs, and 1x long run. Always leave a gap between hard runs (including the long run). Live forever 😎
@@NoelBroadhead oh geez. I don’t run that much lol.
I do full body workout M/W/F and will do the 4x4 on Thursday and Sunday. The rest is just walking 10-15k steps a day. Being mindful of the diet too….
@@michaeldwyer977biking is easy.
Love the talk! But I wish there was a transcript...
I can make one if you buy me a coffee on my channel.
The transcript link at the top of this page even includes a search engine.
Did he said three weeks of bedrest equals 30 years of aging? I must be misunderstanding that.
I think he was referring to sarcopenia (muscle loss), which I gather is why falls are so lethal for the elderly.
Why isn't the name of the app available?
Myworkout 4x4
Myworkout 4x4
4x what? How much rest? Full rest or jog?
Too little or too much rest has differing effects i.e one may effect lactate tolerance. So much more could be added to the talk but I suppose the point was to get inactive people thinking rather than aim towards athletes
4 min fast, 4 min sleep .. 4 times
4 minutes at 85-95% maxHR, 3 minutes of active recovery (jog or walk) - do this four times. And it works for everybody, regardless of age or fitness level.
@@NoelBroadhead Thanks for this, I tend to think from what I've read that it's better to jog the rest rather than walk. I believe it's got something to do with how lactate builds up in the legs.
@@And-rc9yy yep - I usually walk for the first 30 seconds, then jog the rest of the three minutes, and keep my heart rate around the 65-70% maxHR range
Myworkout 4x4
What is the routine, anything?
I believe it’s 4 minutes of max intensity without stopping… then rest for 4 minutes then repeat for 4 total rounds
this elderly fella talks like hes a bit short of oxygen tho haha
Hi
I'm so tired of hearing about the norwegian method.
I think you probably searched this up bro