Runners Vo2max Workouts: Is 4 x 4‑min "Norwegian Method" The Best?! Coach Sage Canaday Training Talk - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of Runners Vo2max Workouts: Is 4 x 4‑min “Norwegian Method” The Best?! from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

VO2 max is crucial for distances under ~10 min (5K, 1500 m) and still valuable for longer races when you need speed‑endurance.
The classic Norwegian 4×4: 4‑minute high‑intensity effort at ~95 % of max HR (roughly 5K‑pace or slightly faster) followed by 2‑3 min easy jog/recovery.
Interval length can vary – 800 m to 1 km repeats (≈3‑4 min) work well for most runners; beginners may start with 600 m or hill sprints (30‑45 s) to build power.
Rest should be active but short – keep heart rate elevated (≈80‑85 % HRmax) to maintain the stimulus.
Common mistake: starting each rep too fast and fading; aim for an even pace across the interval.
Use breathing & effort cues – you should be able to say only a few words at a time; if you can hold a conversation you’re not hard enough.
Fit VO2 max work sparingly – 1‑2 sessions per week, rotating the interval type (4×4, 800 m repeats, hill sprints) to avoid burnout.

Workout Example

Norwegian 4×4 (adaptable to your pace):

Warm‑up: 10‑15 min easy jog + dynamic drills.
4 × 4 min at 5K‑goal pace (or the pace that gets you to ~95 % HRmax).
Recovery: 2‑3 min easy jog or walk between each interval.
Cool‑down: 10 min easy jog.

If you prefer distance repeats: 5 × 800 m at 5K‑pace with 2 min light jog recovery works equally well.

Closing Note

Give one of these VO2 max sessions a try this week, adjust the paces to match your own heart‑rate zones in the Pacing app, and see how your speed and endurance improve. Happy training – you’ve got this!