Reeloo Fit
30-day VO2max reset
Norwegian 4×4 intervals + Zone-2 base + bodyweight strength — engineered for sedentary tech workers easing back into hard cardio. Audio-coached, free, no signup.
A higher VO2max correlates with longevity in epidemiological studies (Mandsager et al., JAMA Network Open, 2018). The Norwegian 4×4 protocol is the most-studied way to raise it (Helgerud et al., MSSE, 2007).
Start Day 1 →Your 30 days
0 / 30 done · keep the chain going
1
Z2 Base
Zone-2 base — easy aerobic
2
4×4 Intervals
Norwegian 4×4 intervals
3
Strength
Strength micro-set
4
Z2 Base
Zone-2 base — bike or jog
5
4×4 Intervals
Norwegian 4×4 (variation)
6
Long + Strength
Long Z2 + strength finisher
7
Recovery
Recovery walk + mobility
8
Z2 Base
Zone-2 base — easy aerobic
9
4×4 Intervals
Norwegian 4×4 intervals
10
Strength
Strength micro-set
11
Z2 Base
Zone-2 base — bike or jog
12
4×4 Intervals
Norwegian 4×4 (variation)
13
Long + Strength
Long Z2 + strength finisher
14
Recovery
Recovery walk + mobility
15
Z2 Base
Zone-2 base — easy aerobic
16
4×4 Intervals
Norwegian 4×4 intervals
17
Strength
Strength micro-set
18
Z2 Base
Zone-2 base — bike or jog
19
4×4 Intervals
Norwegian 4×4 (variation)
20
Long + Strength
Long Z2 + strength finisher
21
Recovery
Recovery walk + mobility
22
Z2 Base
Zone-2 base — easy aerobic
23
4×4 Intervals
Norwegian 4×4 intervals
24
Strength
Strength micro-set
25
Z2 Base
Zone-2 base — bike or jog
26
4×4 Intervals
Norwegian 4×4 (variation)
27
Long + Strength
Long Z2 + strength finisher
28
Recovery
Recovery walk + mobility
29
Z2 Base
VO2max proxy test
30
4×4 Intervals
Reflection walk
Not medical adviceVO2max protocols can be intense. Consult your doctor before starting any exercise plan, especially if you have a pre-existing condition. Stop immediately if you feel chest pain, dizziness, or unusual shortness of breath.