Increase VO2 Max by 13%

[matthewminors]

Did the training, only got 12.5% increase in VO2 max. Don’t bother wasting your time guys.

[speedstackingmaniac]

"10-20 min warmup jog"
That's my whole exercise 😅

[davemartin]

From Norway: 4x4 stems from professors Helgerud and Hoff, advocating it for the general population and athletes. It gave 13% in 8 weeks with 3 training per week in one study, but can give less. It is not used by Ingebritsen or Warholm. The “Norwegian method” is the Marius Bakken approach, far different.

[jasonmiller]

“Completes warm up jog” “is completely gassed and can’t do the rest”

[shnad]

Bold of you to assume I can do anything beyond a 10 minute warm up jog

[robinc.]

Nordic 4x4 is one of my favorite speed sessions, not to long and grueling yet very effective

[ealnaes]

This has nothing to do with the Norwegian method, even though 4x4 was made popular by a Norwegian researcher. Best regards, a Norwegian

[groundworkcivils]

Thursday nights training in Manchester England
2km steady warm up
7 Laps. . 80% speed 250m - 150m walk recovery...
3 x 150m spirits with 150m walk recovery
800m jog cool down...
Took about an hour... Hard work - much prefer a nice calm xc trail 😊

[GK_Imagimotion]

10/20 min jog
4x4 min close to max hr
3x3 rest jog
10/20 min jog
= minimum 45/max 65 min

You have to have a really good cardio to even attempt this workout

[aminabasi]

this training method really kicks your ass

[martin]

From my experience 3x a week is a minimum if you want to see actually good progress. It works shockingly well if you can do it that often.

[moegreene]

20 minute cooldown jog” - buddy that’s my workout

[cam.h]

I do this on the Stair Climber. Great workout!

[jamesbooth]

Tried this out last week, it’s a good workout

[averya.]

I’m fat (5’8” and 220 lbs) and I’m just now getting to the point of 4 miles in about 40 minutes. My biggest problem is the fatigue of my calves and left ankle.
Running a 10k in 2 weeks, hoping to do it in less than an hour. I used to be a lot faster, but I stopped training.

[joeltoppin_dc]

The Norwegian training method is predicated on running higher volume by spending more time running at threshold & sub threshold paces to minimize fatigue & strain from workouts. Occasionally dipping into VO2 max work. Also where is this 13% improvement number coming from?

[sertito]

I used to do 8x5min with 2 minute rest at 5k pace. It's super brutal. Give it a try.

[sab]

Should I call for an ambulance before the workout or let someone call for me after the workout?

[cliffcox]

I got a 46.2% increase in my soreness. Thank you.

[JacksonDunnoKnows]

Ive heard that it allows your heart to stretch, and that is better as say to thicken. Body building gets your heart rate up, but its different, it causes the thickening. Im pretty new to the science based work outs so please correct me if I'm wrong there. Currently im exercising more to improve my fight training. My lungs are whats causing the biggest problem. During BJJ I know my arms, legs ect can still go for ALOT longer, but my lungs just wanna give up. Im trying different breathing techniques, incorporating more cardio, and have quit smoking tobacco. Im on vape currently (not really better, I know) and slowly making the switch to the new zyn/tobacco free nicotine stuff. I dont wanna hit a hard walk in that and jusy stay on the vape, despite its made me feel so much better than actual smoke. Thanks for the advice!