Printable Norwegian 4x4 Protocol & Workout Log
10-minute warmup · 4 × 4-minute work · 3-minute active recoveries between · 5-minute cooldown.
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40-minute session
| Elapsed | Phase | Effort |
|---|---|---|
| 0:00–10:00 | Warmup | Easy, conversational |
| 10:00–14:00 | Work 1 | Hard, repeatable |
| 14:00–17:00 | Recovery | Easy, keep moving |
| 17:00–21:00 | Work 2 | Hard, repeatable |
| 21:00–24:00 | Recovery | Easy |
| 24:00–28:00 | Work 3 | Hard, repeatable |
| 28:00–31:00 | Recovery | Easy |
| 31:00–35:00 | Work 4 | Hard, repeatable |
| 35:00–40:00 | Cooldown | Ease down |
Work target: 85–95% of max HR. Allow heart rate to rise gradually; do not sprint to force a reading. Reduce effort if you cannot repeat all four intervals with controlled form.
My session
Date: __________ Activity: __________ Max HR used: ______ bpm
| Interval | Pace / speed / split | Effort / notes |
|---|---|---|
| 1 | ________________ | ________________ |
| 2 | ________________ | ________________ |
| 3 | ________________ | ________________ |
| 4 | ________________ | ________________ |
Next-day recovery / adjustment: ____________________________________
Educational guide. Seek individual advice if you have a medical concern about vigorous exercise. Source: NTNU CERG, ntnu.edu/cerg/advice. Tools: archlinelabs.com/ramp4x4/norwegian-4x4/
Published September 12, 2026 · Last updated September 12, 2026 · By Archline Labs LLC · Editorial methodology