Norwegian 4x4 on Garmin: Build the Workout

On a compatible Garmin device, create a structured workout with timed work and recovery steps in Garmin Connect, send it to your watch, then select it before training.

The exact steps to enter

Open Garmin Connect and find Training & Planning → Workouts → Create a Workout. Choose an activity supported by your watch, such as Run or Bike.
Add a warmup with a time duration of 10 minutes.
Add a repeat block three times: 4 minutes of work, then 3 minutes of easy recovery.
After the repeat block, add one final 4-minute work step, then a 5-minute cooldown. This gives four work intervals and only three recoveries.
Save it with a clear name, send it to your compatible device and sync. Open the workout on the watch and check every step before starting.

Heart-rate targets and compatibility

Where your activity and watch support a heart-rate target, use your 85–95% max-HR range for work steps. Garmin's named zones depend on your personal settings and may use a different calculation method. Check the bpm range instead of assuming Zone 4 matches the protocol.

Workout menus, available targets and step alerts vary by device and activity. Garmin's official custom-workout instructions include compatibility details. Confirm your device supports the chosen workout type before planning around it.

Common setup mistakes

Repeating work plus recovery four times adds an unnecessary fourth recovery. Use three repeats and a final work step.
A button-press duration will wait for a lap press. Choose timed durations for an automatic sequence.
A running pace is not a cycling or rowing target. Use effort and heart rate for each activity.

Does Ramp4x4 run on Garmin?

Ramp4x4 is for iPhone and Apple Watch; this guide explains manual setup in Garmin Connect. It does not require or imply a Garmin version of Ramp4x4. For the Apple Watch option, see the Apple Watch guide.

Published September 12, 2026 · Last updated September 12, 2026 · By Archline Labs LLC · Editorial methodology