The Norwegian 4×4 on a bike.
Cycling is one of the best ways to run the Norwegian 4×4: no impact, precise control of effort, and easily repeatable intervals. Here's how to set it up indoors or out — and how heart rate and power fit together.
Trainer and road setup
- Indoor trainer. The gold standard for the 4×4 — no coasting, no traffic, fully repeatable. Use ERG mode at a fixed wattage, or hold a steady gear and cadence.
- Road climbs. A 4–6 minute climb is perfect: the grade holds your effort up so heart rate stays above 85%.
- Flat road. Workable, but coasting and junctions make it harder to hold a clean four minutes — a trainer is better if you have one.
Heart rate vs. power
Power responds the instant you push; heart rate lags by 30–60 seconds but is what actually defines the protocol. Use them together: set the effort with powerso you don't start too hard, and confirm the dose with heart rate — you're only doing a real VO₂max interval once you're above 85% of max.
Because heart rate lags, the start of each interval is below threshold even when you're working hard. A threshold-gated timer handles that automatically — it counts the four minutes only once heart rate crosses 85%, so trainer sessions are directly comparable week to week.
Cadence and pacing
Hold a cadence you can sustain under load — around 85–95 rpm for most riders. Build into each interval rather than blasting the first 30 seconds, and keep the three-minute recoveries genuinely easy spinning so your heart rate drops before the next rep.
Frequently asked questions
- How do I do the Norwegian 4×4 on a bike?
Warm up for 10 minutes, then ride hard for four minutes until your heart rate is above 85% of max, spin easy for three minutes, and repeat four times. An indoor trainer makes it easy to hold a steady, repeatable effort.
- Should I use heart rate or power for the 4×4?
The protocol is defined by heart rate (above 85% of max), so heart rate is the target. Power is a great companion metric — it responds instantly and helps you pace within each interval — but heart rate is what tells you you're truly in the VO₂max zone. Set the effort by power, confirm it by heart rate.
- Is cycling good for the Norwegian 4×4?
Very. There's no impact, you can control resistance precisely on a trainer, and it's easy to repeat the exact same effort, which makes your sessions comparable over time. It's one of the cleanest ways to run the protocol.
- What gear or resistance should I use?
Pick a gear and cadence (around 85–95 rpm) you can sustain hard for four minutes. On a smart trainer, ERG mode at a fixed wattage works well; otherwise raise resistance or gear up until your heart rate climbs above 85% within the first minute.
Train at VO₂max.
Set the effort with power, confirm it with heart rate — Stellar Intervals counts the four minutes only while you're above 85% of max.