If you’ve ever looked for a training method that can improve your endurance and speed without spending hours running, the 4×4 method might be exactly what you need. It’s not just another high-intensity workout — it’s a protocol developed by researchers at the Norwegian University of Science and Technology (NTNU), designed to maximize oxygen uptake (VO₂ max) and boost cardiovascular health.
At first, I was skeptical: how could just 16 minutes of intense effort, split into four intervals, lead to significant benefits? But once I incorporated it into my routine, the results came quickly — greater endurance, less fatigue on long runs, and steady improvement in race times.
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How the 4×4 Method Works
The original protocol is simple but effective, based on a precise alternation between intense effort and active recovery:
- Warm-up – 10 minutes of light running, gradually increasing intensity.
- Intervals – 4 minutes of running at high intensity, targeting 85–95% of your maximum heart rate. The goal is to reach that zone only in the last 2–3 minutes of each interval.
- Active recovery – 3 minutes of easy jogging or brisk walking, keeping the heart rate around 60–70% of the max.
- Repeat – Complete 4 cycles in total.
- Cool down – 5–10 minutes of light running to gradually return to a resting state.
The whole session takes about 45 minutes — a manageable time investment for real, measurable progress.
Common Mistakes to Avoid
I made a few mistakes at first that slowed my progress. Here are the main ones — and how to avoid them:
- Not tracking heart rate: Using a heart rate monitor is crucial to ensure you’re training in the correct zones. (A chest strap is best, but a watch works fine too.)
- Starting too hard: The first minute of each interval should be controlled; aim to hit your target zone only in the final minutes.
- Resting passively: Stopping completely between intervals reduces the workout’s benefits. Active recovery helps clear lactate and prepares you for the next repetition.
- Keeping the same speed: As your fitness improves, you’ll need to adjust your pace to maintain the right intensity.
How to Fit the 4×4 Into Your Weekly Training
To get the most from the 4×4 method, balance is key. Here’s how I schedule it in my weekly plan:
- Tuesday: 4×4 workout
- Wednesday: Easy recovery run
- Friday: 4×4 workout
- Sunday: Long run at moderate pace
This setup allows you to balance intensity with recovery, avoid overtraining, and reduce injury risk.
Benefits Beyond Performance
After several months using the 4×4 method, I noticed improvements beyond race results. My energy efficiency increased, recovery between sessions became faster, and I developed greater mental resilience to handle intense efforts. Plus, the solid scientific foundation behind the protocol makes it a reliable and sustainable choice for anyone seeking measurable progress.
If you’re looking for an effective, time-efficient workout to fit into your schedule without endless mileage, I highly recommend giving it a try.
And you? Have you ever tested the 4×4 method? What were your impressions?