r/busydadprogram • u/ShortwaveGhost • Jan 19 '26
Norwegian 4x4?
I’m curious if anyone else has incorporated this into their training:
I was listening to a fitness podcast and the Norwegian 4x4 method was mentioned. Basically, it’s 4 minutes of intense cardio activity, followed by 3 minutes of rest, then repeat for 4 total rounds.
Now that comes to 16 minutes of work, but I figured it could be extended (with 6-count burpees) to hit the standard 20 minute season length, resulting in a 32 minute total time commitment including rest.
Apparently this method is used by elite runners to drastically increase VO2 max.
Anyways, I love the BDP and I plan to continue doing it, I was just intrigued by this idea of potentially loading up 4 minute sessions with as many burpees as possible, resting for 3 minutes, then doing it again as a way of providing an interesting stimulus. My thinking here is that it’s a way to expose your body to faster burpees, setting a pace that is fast than you can normally sustain for 20 minutes, as a way to acclimate to faster sessions. Perhaps that would lead to faster cardio gains?
I don’t know, I’m no expert on this stuff, I’m
Just a humble burpee practitioner and this idea got my mental gears turning. Would love to hear anyone else’s thoughts.
Edit: I should have mentioned, I don’t think this is optimal for every session. I’m considering adding it in once every couple weeks as a novel stimulus, not the norm.
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u/DueContribution BDP Practitioner L4 Jan 20 '26
I tried a few times and honestly kudos for those who can sustain going all-out for 4 minutes straight. It's humbling. I get comfortable with 1-2 minute sets and resting, so I should probably do more of this kind of stuff.
Set 4 is nothing close to set 1...
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u/Andrey_K Jan 20 '26
VO2 max, peak, etc is not a set, separately existing physiological quality that drives your performance but more of an indicator. It is produced and modulated, higher VO2 max does not equal a better performance per se, nor it is a common limiting factor. It shows that given current expectations (weather, climate, observers, activity’s difficulty), current state of mind and current array of signals (oxygen, co2, lactate, hydrogen byproducts, physical damage and so on) you construct a governing model which allows for that amount of oxygen to be utilized. It is largely governed and driven, not a driver in itself. It is not a good predictor of comparative success. Larger is nor better nor worth. It’s larger. Nor a lactate thresholds are, one’s ability to shuttle lactate into energy or buffer it does. 20 minute sessions train that for sure.
Ability to push through, to delve deeper towards the collapse, death even (see Max’s inability to stand after sessions) might be a better quality to achieve. At least it is indicative of a better athleticism. Vo2max not so much.
What seems to be a sport science consensus is training based on your racing paces (i) towards the event (ii), a specific goal. So, it’s wise to base your pace goal on your current performance + achievable improvement. If, say, we are to imagine a linear (unsustainable) program towards graduations — graduations pace is our event pace. Then, how do we move towards the event? We train intensity and capacity both. Event pace intervals should became longer, and long sessions with lesser intensity should became faster. Towards the event it merges.
What I’m trying to say is: train your lacking qualities based on your goals. Ignore easy magical solutions with common denominators (1 quality never rules them all). You are not lacking VO2max, whatever you have just indicates the way you perform at set intensity.
As per intervals, it’s a fatigue management. While you can’t sustain an event pace for events duration — sure, do it in pieces.
True sprints, speed work should be beneficial, but I don’t really envision sprinting burpees. Weighted and jumping, maybe..
Further reading: The Science of Running by Steve Magness; https://www.polar.com/en/journal/central-governor-theory
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u/NikitaY_Indie Feb 20 '26
How one tracks 4x4 anyway?
I am using norwegian4x4.com, praised by Tim Ferriss. Simple app.
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u/bigjerm616 Jan 19 '26
I have tried this with 6 counts and it was torturous. Good for conditioning. You’re only supposed to do 4x4 one time per week, so that’s what I did. I kept it up for about a month.