4x4 Norwegian intervals

Compared in the reviewR3 · 2 full-text papers

At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.

Round-2 tier-3 flag: thin - under 4 full-text papers.

Requirements it fills

long interval
Cardio & Endurance · 1 paper put it here

How it is performed

117% ± 6% of 40-min time-trial power, peak HR averaging 94% ± 2% HRpeak.
S. Seiler, Øystein Sylta (2017) · International Journal of Sports Physiology and Performance · 10.1123/ijspp.2016-0464
How Does Interval-Training Prescription Affect Physiological and Perceptual Responses?
4 minutes at ~95% of MAS, 3 minutes active recovery, total session 38 minutes including 3-minute cooldown at ~70% of HR max.
J. Helgerud, Håkon Hov, H. Mehus et al. (2023) · Scandinavian Journal of Medicine & Science in Sports · 10.1111/sms.14470
Aerobic high‐intensity intervals improve V̇O2max more than supramaximal sprint intervals in females, similar to males
Warm-up, four work periods at 85%-90% maximum heart rate for 4 minutes each, followed by 3 minutes of easier work.
R. Winett, A. Ogletree (2019) · Innovation in aging · 10.1093/geroni/igz020
Evidence-Based, High-Intensity Exercise and Physical Activity for Compressing Morbidity in Older Adults: A Narrative Review
4 minutes of work at 85% MHR, followed by 3 minutes of recovery at 60-70% MHR.
T. Matsuo, K. Saotome, S. Seino et al. (2014) · Medicine & Science in Sports & Exercise · 10.1249/MSS.0b013e3182a38da8
Effects of a low-volume aerobic-type interval exercise on VO2max and cardiac mass.

Dose

Measured in work and recovery bouts — 1 of 1 library steps using ex.cardio.4x4-run-block are prescribed in this unit.

Dose and time, as the papers state it

38 minutes/session, 3 sessions/week, 114 minutes/week, 8 weeks
J. Helgerud, Håkon Hov, H. Mehus et al. (2023) · Scandinavian Journal of Medicine & Science in Sports · 10.1111/sms.14470
Aerobic high‐intensity intervals improve V̇O2max more than supramaximal sprint intervals in females, similar to males
4 work periods of 4 minutes at 85%-90% maximum heart rate, each followed by a 3-minute easier work period. Total session time: 35-40 minutes. Sessions per week: 2. Total program length: 1 year.
R. Winett, A. Ogletree (2019) · Innovation in aging · 10.1093/geroni/igz020
Evidence-Based, High-Intensity Exercise and Physical Activity for Compressing Morbidity in Older Adults: A Narrative Review

Equipment

none · advanced — from the exercise catalogue, which is where equipment is authored.

Level and prerequisites

No row states a level or a prerequisite for this option.

Progression and regression

4 minutes of work at 85-85% MHR, followed by 3 minutes of recovery at 60-70% MHR
T. Matsuo, K. Saotome, S. Seino et al. (2014) · Medicine & Science in Sports & Exercise · 10.1249/MSS.0b013e3182a38da8
Effects of a low-volume aerobic-type interval exercise on VO2max and cardiac mass.

Who should not do this

The papers behind this option report nothing on contraindications, which is not the same as saying there are none.

Setting, as the studies used it

No row describes the setting.

What the papers compared it with

Walking — a paper measured this option against it
“The Wisloff's Group 4 × 4 protocol is compared against brisk walking” · R. Winett, A. Ogletree (2019) · 10.1093/geroni/igz020
Brisk walking — a paper measured this option against it
“The Wisloff's Group 4 × 4 protocol is compared against brisk walking” · R. Winett, A. Ogletree (2019) · 10.1093/geroni/igz020

A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.