How-to guides
Run the protocol, anywhere.
Practical, no-fluff guides for actually doing the Norwegian 4x4 — whatever machine you're on and wherever you're starting from.
How to Do the Norwegian 4x4 on a Treadmill
A practical norwegian 4x4 treadmill guide: find your pace, use incline to hit 85-95% max HR with less impact, and run a full sample session.
Read the guide →
The Norwegian 4x4 for Beginners: Start Smaller, Build Up
A norwegian 4x4 beginners plan: start with 4x2 or 4x3 minute intervals at the low end of the zone and add a minute every 1-2 weeks.
Read the guide →
How to Do the Norwegian 4x4 on a Bike
Norwegian 4x4 bike guide: erg mode vs gears, watts vs heart rate, handling HR lag on the first interval, and a full sample cycling session.
Read the guide →
How to Find Your Max Heart Rate (Without Guessing)
How to find max heart rate accurately: why 220-minus-age misses, the Tanaka formula, field tests with safety caveats, and using observed peaks.
Read the guide →
SKÅL!
Your heart. Stronger. Provably.
Your first 4x4 is free · iPhone · Apple Watch companion