Norwegian 4x4

12-week starter plan

Once or twice a week. Use a heart rate monitor or the talk test: you should be able to say only a few words.

1. Week 11 session: warm-up 10 min, 2 x 4 min hard with 3 min easy, cool-down 5 min
2. Week 21 session: warm-up 10 min, 2 x 4 min hard with 3 min easy, cool-down 5 min
3. Week 31 session: warm-up 10 min, 2 x 4 min hard with 3 min easy, cool-down 5 min
4. Week 41 session: warm-up 10 min, 2 x 4 min hard with 3 min easy, cool-down 5 min
5. Week 51 session: warm-up 10 min, 3 x 4 min hard with 3 min easy, cool-down 5 min
6. Week 62 sessions: warm-up 10 min, 3 x 4 min hard with 3 min easy, cool-down 5 min
7. Week 72 sessions: warm-up 10 min, 3 x 4 min hard with 3 min easy, cool-down 5 min
8. Week 82 sessions: warm-up 10 min, 3 x 4 min hard with 3 min easy, cool-down 5 min
9. Week 92 sessions: warm-up 10 min, 4 x 4 min hard with 3 min easy, cool-down 5 min
10. Week 102 sessions: warm-up 10 min, 4 x 4 min hard with 3 min easy, cool-down 5 min
11. Week 112 sessions: warm-up 10 min, 4 x 4 min hard with 3 min easy, cool-down 5 min
12. Week 122 sessions: warm-up 10 min, 4 x 4 min hard with 3 min easy, cool-down 5 min

Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.

Calories and weekly minutes

Enter your details for a rough estimate. Based on about 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.

Tips and common mistakes

Kit and cost

Low Approximate UK prices.

• A heart rate monitor (optional)
• A bike, treadmill or hill
• Trainers

Frequently asked questions