The Stack

We have another cardio stack for you this week, if you missed the first, have a read here.

This stack is based on the Norwegian 4×4 protocol, a cardio method that was trialled on individuals with poor fitness to increase their VO2 max and reduce heart failure. This stack is essentially a minimum effective dose (the least effort for the best results) if you are looking to add the benefits of cardio into your weekly routine.

For further literature on this protocol, check out the trial here.

1. Start with high-intensity cardio at 95% heart rate/effort for 4 minutes.

2. Then reduce this low intensity of 60-75% effort for 3 minutes.

3. Repeat this 4x times.

4. Do this once a week.