Workout: Norwegian 4x4. Type: AMRAP. The classic VO2max protocol: four four-minute efforts at 90-95% with three minutes of easy recovery between. Score is total distance covered. 1 movements across 1 sections. Created by Fiz. 0 completions, 0 likes.
FizWorkout

Norwegian 4x4

The classic VO2max protocol: four four-minute efforts at 90-95% with three minutes of easy recovery between. Score is total distance covered.

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AMRAPadvancedrunningintervalsvo2maxendurance
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Format
AMRAP
Time cap
28 mins
Level
advanced
The workout

AMRAP

Norwegian 4x4 AMRAP28:00 cap 1 move
Run Max distance
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Norwegian 4x4 is a amrap workout by Fiz, built from 1 movement, with a 28 mins cap. It is set at advanced level.

How to approach Norwegian 4x4

Norwegian 4x4 loads the cardiovascular system, quads, calves and hamstrings hardest. Glutes and hip flexors take a share of the work too. Go out slower than feels natural: the opening effort is the one you can most afford to give away, and the positions you protect early are what you'll still have at the end.

Norwegian 4x4 is scored on distance covered: the furthest total wins. A 28 mins cap applies, so anything unfinished at the buzzer is where your score lands.

Frequently Asked
What is the Norwegian 4x4 workout?
The classic VO2max protocol: four four-minute efforts at 90-95% with three minutes of easy recovery between. Score is total distance covered.
What movements are in Norwegian 4x4?
Norwegian 4x4 includes Run.
How long does Norwegian 4x4 take?
Norwegian 4x4 has a time cap of 28 mins. Most athletes complete it within that window. Track your time and see where you rank on Fiz.

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