The Cabral Concept 3191: The 4x4x4 Norwegian HIIT Protocol (TT)
Oct 31, 2024
Discover the power of the 4x4x4 Norwegian HIIT protocol to boost your endurance and cardiovascular health. Learn practical tips for effective implementation, including warm-ups and rest periods. Celebrate the achievements that come with this challenging training method, and get inspired to join a community focused on advanced health strategies. Plus, find an exclusive offer on organic whole food bars for those looking to enhance their fitness journey!
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Preparing for the 4x4x4
- Gradually increase sprint intervals and rest periods.
- Start with 20 seconds on, 40 seconds off, then progress to 30 seconds on, 90 seconds off for several months.
Importance of Warm-up
- Warm up for 10-15 minutes at 60-70% of your max VO2 before starting the intervals.
- This prepares your body for the high-intensity nature of the workout.
Interval Structure
- Each interval consists of four minutes of near-maximal effort (90-95% of max heart rate).
- This pushes you to high-end aerobic/anaerobic intensity.