Norwegian 4x4
Four running intervals of four minutes with three minutes of easy jogging between them. The reference protocol asks for 90 to 95% of maximum heart rate in the work and 60 to 70% in the recovery. Warmup and cooldown are extra, and this is a hard session, not a first run.
This is the first published version in the app. The numbers describe the workout, not a target for every person on the first attempt.
Version: Classic
The prescription
- Format
- Intervals
- Rounds
- 4
- Rest
- 180 seconds
- Running: 240 seconds
Effort: High
Active recovery: Easy Run.
Choose your version
These are the app’s published substitutions. Compare a scaled score with the same scaled version, not with the unscaled one; they are different workouts with the same name.
No named scaling tier is published for this one. Trim the work to your experience before you start; the prescription is a description, not a dare.
How it is scored
Finish the prescribed intervals and log the session. The clock structures the work; it is not a race.
Read the original source
Read the original source: Norwegian 4x4
Source checked: . The source is where the workout comes from. The wording and the scaling options here are ours; linking a source is not an endorsement of the app by whoever wrote it.
Browsing the Library is free. Running it is three Library or self-built workouts a month on the free plan; Pro takes the cap off.
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Browse all 44 workouts in the app · What is free in Kronos, and when do I need an account?