Cool to read... 😀 Have you tried the Norwegian Protocol? 3 min slow, then 4 min 85-95% max HR, then repeat 4 times. Gold standard training method for increasing VO₂ max. It's been shown to improve VO₂ max in as little as one training per week.
A study involved 50-year-old untrained individuals who used the Norwegian 4x4 method. After 2 years of training, researchers found their hearts was “20 years younger” after including the protocol once a week in their training regime.
Another study compared low intensity, lactate threshold, 15/15 intervals (15 seconds on & 15 off) & the Norwegian protocol. The types of cardio that increased V02 max the most were the 15/15 intervals (+5.5%) & The Norwegian Protocol (+7.2%)
https://pubmed.ncbi.nlm.nih.gov/17414804/
fakepilot / Fake Pilot
npub1jc…necc3
2026-03-06 07:24:39 UTC
in reply to nevent1q…w27j
Author Public Key
npub1jclhzts2xrauwlusj853mf58vkrqdur899jsnyl3cw8m5fthk27swnecc3Seen on
wss://relay.damus.ioPublished at
2026-03-06 07:24:39 UTCEvent JSON
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"content": "Cool to read... 😀 Have you tried the Norwegian Protocol? 3 min slow, then 4 min 85-95% max HR, then repeat 4 times. Gold standard training method for increasing VO₂ max. It's been shown to improve VO₂ max in as little as one training per week.\n\nA study involved 50-year-old untrained individuals who used the Norwegian 4x4 method. After 2 years of training, researchers found their hearts was “20 years younger” after including the protocol once a week in their training regime.\n\nAnother study compared low intensity, lactate threshold, 15/15 intervals (15 seconds on \u0026 15 off) \u0026 the Norwegian protocol. The types of cardio that increased V02 max the most were the 15/15 intervals (+5.5%) \u0026 The Norwegian Protocol (+7.2%)\nhttps://pubmed.ncbi.nlm.nih.gov/17414804/",
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