Current version — just the workout, based on VO2max_Norwegian_4x4_Program_Jul2026.html, run at 2 sessions/week
Fixed two-day schedule — both days run the same week's targets, not a progression split between them.
| Element | Spec |
|---|---|
| Warm-up | 8–10 min easy, building to ~70% HRmax |
| Work interval | 4 min @ target %HRmax (see progression table) × 4 reps (3 reps early weeks) |
| Active recovery | 3 min between reps, easy pace, target recovery HR below |
| Cool-down | 5 min easy |
| Total session | ~28–35 min depending on week |
Hold one walking speed constant for the entire session and let incline be the only intensity dial, adjusted in 2% steps. This makes incline a clean, watch-lag-free progress metric on its own — if a later week needs less incline than an earlier week to hit the same HR at the same speed, that's the fitness improvement, visible in real time. Recovery intervals: 0–2% incline (not negative — decline walking loads the knees more than it's worth for a recovery interval).
Both sessions each week (Tue & Sat) use that week's same target — advance to the next row only after both sessions in a week hit criteria (see progression rule below).
| Wk | Blocks | Incline | Speed | Target HR | Recovery HR | Focus |
|---|---|---|---|---|---|---|
| 1 | 3×4 min | 8% | 3.2 mph | 146–151 (85–88%) | <112 | Pacing — don't chase the top of the zone |
| 2 | 3×4 min | 10% | 3.2 mph | 151–155 (88–90%) | <112 | Same volume, small intensity nudge |
| 3 | 4×4 min | 12% | 3.2 mph | 155–158 (~90%) | <120 | First full 4-rep session |
| 4 | 4×4 min | 14% | 3.2–3.3 mph | 155–160 (90–93%) | <120 | Hold volume, push intensity |
| 5 | 4×4 min | 16% | 3.3 mph | 158–163 (92–95%) | <120 | Mini field test (2nd session of the week) — log rep-1 vs rep-4 HR/output and 60-sec recovery HR drop |
| 6 | 3×4 min | 8% | 3.0 mph | ~146 (85%) | <110 | Deload — consolidate, let HRV/resting HR fully normalize |
| 7 | 4×4 min | 16% | 3.3–3.6 mph | 155–163 (90–95%) | <120 | Back to full intensity post-deload — often the best session of the block |
| 8 | 4×4 min | 18% | 3.3–3.6 mph | 155–163 (90–95%) | <120 | Hardest week of the program |
| 9 | 4×4 min | 16% | 3.3–3.6 mph | 155–158 (90–92%) | <120 | Slight taper ahead of the test |
| 10 | 4×4 min | 16% | same as wk 5 | 158–163 | — | Full retest (either session) — repeat week 5's exact incline/speed/HR combo, compare directly |
Two saved templates cover the whole program — just change the incline number on the "Hard block" rows each week.
| # | Label | Time | Incline | Speed |
|---|---|---|---|---|
| 1 | Warm-up | 3:00 | 0% | 2.2 mph |
| 2 | Warm-up | 2:00 | 2% | 2.6 mph |
| 3 | Hard block 1 | 4:00 | [week's incline] | 3.2 mph |
| 4 | Easy block | 3:00 | 1% | 2.6 mph |
| 5 | Hard block 2 | 4:00 | [week's incline] | 3.2 mph |
| 6 | Easy block | 3:00 | 1% | 2.6 mph |
| 7 | Hard block 3 | 4:00 | [week's incline] | 3.2 mph |
| 8 | Cool-down | 3:00 | 2% | 2.6 mph |
| 9 | Cool-down | 2:00 | 0% | 2.2 mph |
| # | Label | Time | Incline | Speed |
|---|---|---|---|---|
| 1 | Warm-up | 3:00 | 0% | 2.2 mph |
| 2 | Warm-up | 2:00 | 2% | 2.6 mph |
| 3 | Hard block 1 | 4:00 | [week's incline] | 3.2–3.6 mph |
| 4 | Easy block | 3:00 | 1% | 2.6 mph |
| 5 | Hard block 2 | 4:00 | [week's incline] | 3.2–3.6 mph |
| 6 | Easy block | 3:00 | 1% | 2.6 mph |
| 7 | Hard block 3 | 4:00 | [week's incline] | 3.2–3.6 mph |
| 8 | Easy block | 3:00 | 1% | 2.6 mph |
| 9 | Hard block 4 | 4:00 | [week's incline] | 3.2–3.6 mph |
| 10 | Cool-down | 3:00 | 2% | 2.6 mph |
| 11 | Cool-down | 2:00 | 0% | 2.2 mph |