Norwegian 4 by 4
Alternate four hard minutes with four recovery minutes four times
- Difficulty
- Advanced
- Time to result
- ~weeks to results
- Steps
- 5
- Confidence
- 97%
Nicola calls the Norwegian 4 by 4 the gold-standard protocol for increasing VO2 max. In the episode's version, the exerciser elevates heart rate for four minutes, rests for four minutes, and repeats the pair four times. Nicola describes personally using a stepper and aiming for roughly 90-95% of maximum heart rate during work intervals. The repeatable structure is the framework: choose a controllable modality, alternate work and recovery, and preserve enough control to complete all four rounds. The percentages and frequency are claims and examples from the guest, not individualized targets. A safe implementation depends on baseline fitness, health, medication and professional guidance where appropriate.
Origin
Nicola identifies it in The Diary of a CEO as the Norwegian 4 by 4, a protocol used to develop VO2 max.
Core principles
- 01Use repeatable intervals instead of an unstructured all-out effort
- 02Recovery is part of the protocol
- 03Intensity should be measurable and controlled
- 04Progress comes from consistent repetition
How to run it
- 1
Select the modality
Choose a machine or activity that lets you raise and lower effort predictably. A stepper is Nicola's personal example.
Pro tip Favor stability and control over technical complexity.
- 2
Warm up
Increase effort gradually before the first hard interval. Confirm that you feel able to proceed.
Watch out Stop for pain, dizziness or unusual breathlessness.
- 3
Work for four minutes
Sustain a high but controlled effort for four minutes. Use an individualized intensity rather than assuming the episode's percentage is safe for everyone.
Pro tip Choose an effort you can reproduce across all four rounds.
- 4
Recover for four minutes
Reduce effort substantially or stop, as Nicola describes in her own practice. Let breathing and control return before the next interval.
- 5
Complete four rounds
Repeat the four-minute work and four-minute recovery sequence until four work intervals are complete. Cool down afterward.
Pro tip Record modality and effort so the next session can be compared consistently.
Watch out Do not add intensity and frequency simultaneously.
In the wild
Nicola says she uses a gym stepper, works for four minutes, takes a complete four-minute rest, and repeats the sequence four times. She reports doing it twice weekly, while saying once weekly was used for the intense component in the study being discussed.
→ The protocol turns a vague instruction to train hard into four standardized work bouts.
Common mistakes
Turning every interval into a sprint
An uncontrolled all-out start can make the four-round structure impossible to complete.
Skipping readiness checks
A named protocol does not make vigorous exercise universally safe.
Is it for you?
Best for
It is best for medically cleared exercisers who want a structured protocol for developing VO2 max.
Not ideal for
It is not ideal for unassessed beginners, people with contraindications to vigorous exercise, or anyone treating the target as a universal prescription.
From the transcript
“we call the Norwegian 4 by 4”
“4 minutes on, 4 minutes off, repeat four times”
From the episode
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