Nordic 4 x 4 minutes (3 mins recovery)
Intensity: 85-95% of HR Zone 4/5 or as fast as you can go while maintaining pace for 4 minutes. It should feel HARD!
Options: running, treadmill, bike, rower etc. Anything where you can go all-out.
Warm-Up
Warm-up for 5-10 minutes with gentle cardio. Make sure you are warm and feeling good. gently stretch any areas you feel need a little love as the intervals are intense.
A: 4 Minutes Work
Go as hard as possible on your chosen exercise for 4 minutes. Try to be consistent in speed as best you can.
B: 3 Minutes Rest
Slow right down to zone 1 HR, think just a very slow walk. Allow yourself to recover as best you can. Consciously try to allow breathing to calm down.
Repeat A-B 4 times
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