Norwegian 4x4 Interval Timer with Music + Coach | 4 Rounds · 33 Min VO2 Max Workout

Norwegian 4x4 interval timer with music and coach voice: 4 × 4 min hard (90–95 % of max heart rate) / 3 min active recovery. Countdown, round counter, voice cues and beeps – you never need to look at the screen. Works for running, treadmill, bike, rower or stairs. Chapters 0:00 Intro – how the Norwegian 4x4 works 1:06 Warm-up (3 min, 124 BPM) 4:16 Round 1 – 4 min hard (172 BPM) 8:26 Round 1 – 3 min recovery (92 BPM) 11:36 Round 2 – 4 min hard 15:46 Round 2 – 3 min recovery 18:56 Round 3 – 4 min hard 23:06 Round 3 – 3 min recovery 26:16 Round 4 – 4 min hard 30:26 Cool-down Protocol: 4 × (4 min at 90–95 % HRmax + 3 min easy). 2–3 sessions per week. Helgerud et al. (2007, NTNU) found 4x4 intervals raised VO2 max by about 7 % in eight weeks. Music tempo is matched to each phase: 172 BPM in the hard blocks (match your steps to the beat), 92 BPM in recovery. More timers:    • Norwegian 4x4 Timers (with music)   Subscribe for a new timer every week. Want a timer for your protocol, sport and length? Request it here (no account, no personal data): https://tally.so/r/kdorWe #norwegian4x4 #vo2max #intervaltimer