Norwegian runner Jakob Ingebrigtsen isn’t too fond of cross training, but he sure does love simple and effective track workouts. When it comes to improving VO2 max, many experts recommend learning: “How to do a Norwegian 4×4 Workout (and Whether It’s Worth the Hype).” No, that’s not the name for an all-terrain vehicle from Scandinavia. Rather, it’s a workout formula that prescribes 4 intervals of running, 4 minutes each. Sounds easy enough, right? Well, the aim is to run each interval near your maximum intensity, landing as high as 95% of your maximum heart rate at the end of each interval. From there, you get a 3 minute rest of light jogging before doing it all over again another three times. Done right, this workout will be a serious challenge, but with that comes major improvements in your VO2 max, which, BTW, Dr. Rhonda Patrick says is the single best biomarker to predict longevity: “This Workout Adds Years To Your Life – Dr Rhonda Patrick.” In that interview, Rhonda backs up the efficacy of the Norwegian 4×4, but if you want some further reading, you can check out the details of the study she cites here: “Proper exercise can reverse damage from heart aging.” Researchers at the Institute for Exercise and Environmental Medicine looked at participants who were instructed to take on a weekly exercise regimen for two years. A weekly 4×4 workout was part of the process, and over time, researchers found that they experienced a 25% improvement in elasticity of the left ventricular muscle of the heart, improving cardiovascular efficiency and lowering the risk of heart failure.

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