Norwegian 4x4 Session
Norwegian 4x4 Session
Yesterday I ran a Norwegian 4x4 interval. It was a really tough, but I fought my way through it and it felt great to get it done, i really have to remember that feeling. I don't have a selfie or photo for this sesh. I need to start remembering that.
The awesome part was the time I spent in the demanding zones. If you add up Zone 4 (10:02) and Zone 5 (05:40), I had over 15 and a half minutes of hard heart pumping. I completely smashed the main goal of 14 plus minutes of effective work! It was also great to see my progressive heart rate. It climbed exactly like it should for each interval: 154, 162, 165, and finally 169. I pushed the body gradually more, and the heart responded perfectly.
However, from my training plan, I should not push myself into Zone 5. This time I ran at 14.5 km/h on the treadmill, so next time I am going to try 14.2 km/h with a little incline instead. I want to increase my VO2 max, so letting the heart fill completely with blood between beats is what we want to expand heart volume1. Andrew Huberman recommends this.
I also jogged too fast in my breaks, so I am going to go down to 8 km/h to get my heart rate down to 120-130 bpm before the next push.