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Updated January 2026

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Medical Disclaimer: This platform provides science-based protocols derived from peer-reviewed research for educational purposes only. It is NOT medical advice. Before starting any new supplement, practice, or behavioral protocol, consult with a healthcare provider, especially if you have existing medical conditions or take medications. Not affiliated with or endorsed by any specific researcher or institution.

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All protocols citePubMed research

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Norwegian 4×4 Timer

The gold standard VO2 max interval protocol

Personalize Your Zones

Measure first thing in the morning for accuracy

Your Target Heart Rates

HIGH INTENSITY
172-184
bpm (90-95% max)
RECOVERY
134-147
bpm (60-70% max)

Max HR: 184 bpm (Tanaka formula)

Workout Structure

Warm-up10:00
4×4 Intervals4:00 work + 3:00 recovery × 4
Cool-down5:00
Total Time43:00
Based on Helgerud et al. research. View protocol