Day 12 — Norwegian 4×4 (variation)
Two interval sessions per week is the sweet spot. Vary the modality (bike or hills) to spread joint load. Week 2 — add 5–10% intensity to your hard blocks.
Today's exercises
Norwegian 4×4 (Bike)
Norwegian 4×4 on the bike: 10 min warm-up, 4 × (4 min hard / 3 min easy), 5 min cool-down.
- 4 rounds: 4 min HARD / 3 min easy spin
- Hold cadence 85–95 rpm during hard; resistance does the work
- Heart rate should approach 90% max by end of each interval
Form reference: Wikimedia Commons · CC BY-SA 3.0
Hill Repeats
6–8 × 60–90 s hill repeats with full walk-down recovery.
- 60–90 s hard uphill, walk down to recover
- Drive arms; lean from the ankles
- 6–8 reps for an interval substitute
Form reference: Wikimedia Commons · CC BY-SA 3.0
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.