Interval training. Norwegian 4×4. How much should you start with? Improve VO2 max

Norwegian 4×4 are really popular form of training neither running or biking on stationary bike, or any other form of cardio machine.
Here is how you do it:
Warm up 10 min
1:st interval 4 min 90%max heart rate
3 min in zone 2
4 min on 90 %
3 min zone 2
4 min 90 %
3 min zone 2
4 min 90 %
Cool down

This workout is meant for those who have a good base in zone 2 training so the type 1 fibers manage to remove the rest products and lactate during the zone 2 part. Otherwise you only break your body!!
The elite skiers usually do 5 intervals but remember 80-90% of their workout is in zone 2 throughout the year!

Ulrik Wislöff is the doktor and professor WHO oreformerat the studie on the untrained athlete
He is a colleague to Jan Helgerud and Jan Hoff who studied the Norwegian 4×4. Ulrik leads the group CERG. Cardiac Exercise Reserach Group
Hope this can help you in your training.

Do as little as possible to develop and it’s easy to increase when you plateau. Otherwise if you go all out, how can you improve?
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