What is the Norwegian 4x4 HIIT protocol? Join Richard Gormley for Sink or Swim, a water exercise video that provides a 20-minute demo of this advanced training method. The goal is to exercise at near maximum intensity for 4-minute durations. The result is improved cardiovascular health.
The Norwegian 4x4 protocol is an interval training method that features blocks of high intensity exercise for four minutes, followed by three minutes of active recovery. The 4-minute-high intensity blocks sound like Tabata, but there is a big difference. Interval training is typically done with shorter work and recovery ratios. For example, in Tabata the work is performed for 20 seconds, followed by 10 seconds of recovery. In the Norwegian 4x4 protocol, the work cycle features 4 minutes of work, followed by 3 minutes of recovery. That is a big difference. In Sink or Swim, the 4-minute intensity blocks feature four different exercises performed for 1-minute each. Watch Richard talk more about Sink or Swim video and then read more about this HIIT format.
The goal in the Norwegian 4x4 HIIT protocol is to exercise for 4 minutes at near-maximal intensity, such as an 8 or 9 out of 10, on the Rate of Perceived Exertion (RPE) scale. This all-out effort is followed by 3 minutes of active recovery, such as light jogging or water walking. In a traditional full-length training, you would repeat this pattern of work/recovery four times, hence 4x4, four minutes x four sets.
The traditional work/recovery pattern would be formatted like this:
- 4 minutes – high intensity
- 3 minutes – active recovery
- 4 minutes – high intensity
- 3 minutes – active recovery
- 4 minutes – high intensity
- 3 minutes – active recovery
- 4 minutes – high intensity
The Sink or Swim video is intended as a shorter demo and includes the following structure:
- Short warmup
- 4 minutes – high intensity
- 3 minutes – active recovery
- 4 minutes – high intensity
- Cool down/stretch
The Norwegian HIIT protocol is hard, and it is meant to be hard. The Sink or Swim video has been labeled advanced, but the exercises can be modified and performed with less intensity and impact. Like all exercise, it is important to own the workout and only work at a fitness level that is appropriate for your individual fitness level.
The benefits obtained with this specific HIIT training are like other HIIT programs. However, research has shown that the longer duration intensity intervals are especially beneficial for increasing VO2 Max and overall cardiovascular health. VO2 max testing is often used as an indicator of athletic and aerobic capability and is often used by athletes in cardio endurance sports like running and swimming.
However, VO2 Max is equally important for overall health & wellness. In the absence of regular cardiorespiratory exercise, VO2 max declines as we age. Research has shown that improving or maintaining VO2 max can significantly improve overall wellbeing in older adults and even boost longevity. Read more about the Norwegian 4x4HIIT Protocol in this online article by Naked Nutrition.
Poolfit extends a big thank you to Richard Gormley for sharing this different style of HIIT training with subscribers. Richard is a popular Zumba Education Specialist (ZES) and has presented Aqua Zumba® at conferences and instructor trainings in 56 countries. In his debut Poolfit filming in 2025, Richard shared two Aqua Zumba videos in a special collaboration with Zumba Fitness®. Stay tuned for another of his videos to post in late March 2026.
