Interval Run workout guide
Norwegian 4×4 Running Workout
Four sustained hard efforts, with easy recovery between them. See the complete timing and how this template relates to NTNU’s 4×4 guidance.
What is the Norwegian 4×4?
This format uses four sustained four-minute efforts, with three-minute easy recoveries between them. The Interval Run template puts a longer warm-up before the efforts and a cool-down after the final one.
It is a Hard library workout for runners whose training plan already includes sustained harder intervals. It asks for a different kind of pacing from a short sprint session: choose an effort you can sustain for the whole interval.
NTNU’s Cardiac Exercise Research Group (CERG) describes this sequence in its 4×4 programme, including the warm-up, three active recoveries, and cool-down. CERG’s guidance uses high intensity and discusses heart-rate targets. The app’s Hard cue is a timing label; it does not measure or enforce that intensity.
The exact workout sequence
Follow the rows in order. Repeat every step inside parentheses the stated number of times, including the recovery in each repeat.
| Step | Sequence | Time |
|---|---|---|
| 1 | 10 min warm-up | 10 min |
| 2 | 3 × (4 min hard + 3 min easy) | 21 min |
| 3 | 4 min hard | 4 min |
| 4 | 5 min cool-down | 5 min |
- 10 min warm-up
- 3 × (4 min hard + 3 min easy)
- 4 min hard
- 5 min cool-down
The app supplies timing and cues. It does not set your running speed or a personal training plan.
Count the recoveries, too
There are three easy intervals between the four harder efforts. The fourth effort goes straight into the cool-down. Adding another easy interval changes the template and its total time.
The timer can make the changes of effort easier to follow, but it cannot choose a suitable intensity for you. CERG’s exercise advice explains its approach and advises people who are unsure about exercising with a medical condition to discuss it with their doctor.
Take this workout with you
Direct workout opening is coming in an app update. For now, update Interval Run and find this workout by name in Library.
After installing, return to this page for the exact sequence. Once direct opening is available, return here and tap Open again to select the workout.
Questions about Norwegian 4×4
Is the recovery four minutes as well?
No. In this template each recovery between efforts is three minutes. “4×4” names the number and duration of the harder efforts.
Is each effort an all-out sprint?
It is a sustained interval rather than a brief sprint. CERG’s source guidance explains the intended intensity. The template alone cannot tell you whether that intensity is suitable for your current training.
Why is there a separate final effort in the table?
The first block contains three effort/recovery pairs. A separate final effort gives four efforts in total while omitting an extra recovery before the cool-down.
Does the app control my treadmill or heart rate?
This workout provides timed steps and cues. Set your own treadmill speed or outdoor pace using your training guidance; the timer does not control either.