Short on time but want an effective interval workout to boost your VO2max? All you need is an hour.

Four minutes up, rest, repeat. It sounds simple, but few workouts test aerobic capacity as effectively as what has come to be known in the training world as Norwegian intervals. This is a perfect interval session to enhance your VO2max, and it doesn’t take up much of your time.

The intervals should be performed uphill, and you can also do them on a treadmill by adjusting the incline.

Also Read: CYCLING TRAINING: Easy aerobic ride – building your base one hour at a time

Session facts

Training effect

The purpose of this workout is to train and develop your maximum oxygen uptake (VO2max). The intervals are performed at high intensity and are one of the most effective sessions for increasing aerobic capacity.

Warm-up — 20 min

• 15 minutes of jogging
• 5 minutes of strides and running drills

Intervals — 20-25 min

• 4×4 minutes uphill
• 2 minutes of rest in between
• Focus on getting really tired

Cool-down — 10 min

• 10 minutes of easy jogging or walking

Read More: ROLLER SKI TRAINING: Building endurance – how to avoid injuries

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