Norwegian 4x4
- Date
- Saturday, 12 December 2026
- Time
- 09:45 – 10:45
- Location
- Vondelpark
- Address
- Vondelfontein, Vondelpark, 1054 GS Amsterdam, Nederland
- Price
- Free
- Organizer
- Engine Room
Weekly · 4 dates
Every Saturday morning we do the Norwegian 4x4: an interval protocol developed by researchers in Trondheim, Norway, and studied for years as one of the most effective ways to raise your VO2 max and improve heart health.
How it works Warm-up: 10 minutes of light movement The work: 4 intervals of 4 minutes at high intensity (about 85–95% of your max heart rate, breathing hard but sustainable) Recovery: 3 minutes of walking or light jogging between intervals Cool-down: 5 minutes to bring your heart rate back down
Why join Results: research shows 4x4 intervals raise VO2 max more than steady-state cardio. Community: the last interval is easier to push through with a team around you. Efficient: the workout is done in 40 minutes. Every level: you train at your own heart rate, so you can join whatever your fitness level.
Four intervals. Every Saturday. Let’s build that engine together!