Norwegian 4x4 #rowing protocol #HIIT
- 5 min warmup
for i in {1..4}; do
- 4 mins @ 90-95% of max heart rate
- 3 mins @ 60-70% of max heart rate (recovery)
done
- 5 min cool down
Generally:
< 50 years old: Max Heart rate ~= 220 - [your age]
>= 50 years old: Max Heart Rate ~= 208 - ( 0.7 * [your age] )
mercy - I can't do this yet but this is the gold standard / goal for 2026
