Norwegian 4×4: A good way to higher VO₂max

Norwegian 4×4: A good way to higher VO₂max

Having a high VO₂ max can help you live longer.
Research shows that people with higher VO₂ max are at lower risk of dying from almost everything. Cardiovascular disease? Lower risk. Cancer? Better odds.
One study found that improvements in VO₂ max were equivalent to reversing the effects of sedentary aging on the heart by 20 years.
VO₂max is strongly linked to lower mortality and chronic disease—the higher the fitness, the lower the risk.

In longevity circles, the Norwegian 4×4 method is often highlighted as one of the best tools to improve V02 Max.

What is the Norwegian 4x4 method?
4 minutes at 85–95% of maximum heart rate, followed by 3 minutes calmly – repeat 4 times (a total of about 25–30 minutes). Can be done on a treadmill, bike, rowing, etc.

Why 4×4?
High-intensity 4×4 intervals provide quick and clear lifts in VO₂max; Classic studies show ~7% improvement in 8 weeks – better than comparable training at lower intensities.

What is the Longevity Clutch?
Higher fitness (CRF/VO₂max) is consistently associated with lower overall mortality, regardless of age and gender. Improving VO₂max is therefore a central part of a longevity strategy.

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