Intervallträning löpning 4x4
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4x4 - Norska intervaller: Kom igång tillsammans med intervallträning
Vill ni förbättra din VO2max, alltså din syreupptagningsförmåga, eller ja, din kondition helt enkelt? Då tipsar vi ifall de klassiska Norska 4x4 intervallerna även kallade norska fyror.
Vad existerar Norska intervaller?
Syftet med Norska intervaller existerar att utmana kroppens energisystem genom för att växla mellan högintensiv träning och korta perioder från vila. sålunda här ser upplägget till ett intervallpass ut:
- Intervall: beneath intervallen utförs högintensiv träning. Det förmå vara exempelvis löpning alternativt cykling, detta viktiga existerar att ni är nära maximal hårt arbete. (% från maxpuls)
- Vila: mindre vila till att återhämta dig innan nästa intervall. Du är kapabel antingen stanna helt, vandra eller löpa lågintensivt.
- Upprepning: Intervall- och viloperioderna upprepas vanligtvis ett antal gånger.
Varför Norska intervaller?
Som oss nämde ovan så innebär norksa intervaller att växla mellan högintensiv träning samt korta perioder av vila. Här existerar fem skäl till varför det existerar bra på grund av dig.
- Effektiv konditionsträning: Intervallerna existerar utformade därför att ni ökar både din aerobiska och anaerobiska kapacitet. Genom att ni alternerar mellan höginten
- 10 minutes warm-up
- 4 minutes with high intensity
- 3 minutes break
- 4 minutes with high intensity
- 3 minutes break
- 4 minutes with high intensity
- 3 minutes break
- 4 minutes with high intensity
- 5 minutes break
- Structure: The workout consists of 4 rounds, each with 4 minutes of intense exercise at % of your maximum heart rate, followed by 3 minutes of low-intensity recovery.
- Purpose: The main aim is to improve VO₂ max, which is a key indicator of a
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How to do 4x4 intervals
One of the most efficient ways to get in better running shape is interval training. 4x4 intervals is popular and efficient for beginners, and also used by athletes.
What is interval training?
Interval training is where you run with high intensity in defined time frame. During the brakes you're able to catch your breath again and lower your heart rate.
4x4 interval
Most training programs that contain interval training has two numbers, set up as a calculation like 2x4, 3x6 and so on. The first number in the calculation tells you how many series you should do, and the second number tells you how many repetitions or how long you should go.
Therefore, a 4x4 interval is 4 series of 4 minutes.
4x4 interval – step by step
Breaks, speed and running uphill
You can choose to reduce the breaks to two or one minute. During the breaks, you must slow down, but do not stop completely. Keep your body moving at a low intensity.
A good tip is to st
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Introduction
If you’re new to High-Intensity Interval Training (HIIT) or looking to enhance your fitness routine, the Norwegian 4x4 workout is a great starting point. Originally developed by Norwegian exercise scientists, this workout format is designed to improve cardiovascular health and boost aerobic endurance, all within a manageable structure.
In this beginner’s guide, we’ll break down everything you need to know about the Norwegian 4x4 workout, from its structure to practical tips on getting started. We’ll also cover the many benefits of this protocol and provide step-by-step guidance on your first session.
What is the Norwegian 4x4 Protocol?
The Norwegian 4x4 Protocol is a structured HIIT method comprising four intervals of high-intensity exercise, each lasting 4 minutes, followed by 3 minutes of recovery. It’s specifically designed to help individuals reach their target heart rate for maximum cardiovascular improvement.