The Norwegian 4×4: four four-minute efforts at hard, near-maximal intensity, each separated by three minutes of easy active recovery, wrapped in a ten-minute warm-up and a five-minute cool-down. The whole protocol runs forty minutes, and the timer calls every switch so you can stay on the road, the bike, the rower, or the treadmill without doing arithmetic mid-effort.
It is one of the most studied endurance formats there is — the long four-minute work bouts are what drive the VO₂ max adaptation, and the three-minute recoveries are deliberately generous so you can hit that intensity again on the next rep. Aim for roughly 85–95% of your max heart rate on the hard blocks and a genuinely easy jog or spin on the recoveries. Open the preset in the editor to adjust the warm-up, the effort length, or the recovery to your own training.
Equal work and recovery — the dependable 1:1 where the last round still matches the first. The cardio base you’ll actually come back to.
All-out efforts with a full walk to recover between them. One for the track, a hill, the bike, or the rower.
Work-heavy, recovery-light — sustained minute-long pushes for building an engine that holds up under fatigue.
The 2:1 workhorse of conditioning circuits and bootcamps: long efforts, short rest, fatigue stacking as you go.
Minimal-rest conditioning that puts the heart rate up early and keeps it there. Pace it to last, not to peak.
The bootcamp class clock — station-friendly rounds where the rest is just long enough to rotate.
An easy on-ramp to interval training: short work, real rest, every round at the same honest effort.
Tabata’s relentless cousin — barely-there rest and maximum sweat in well under ten minutes.
The hub’s toughest ratio: a near-minute of work against a single breath of rest. A grinder for the patient.
The hub’s most extreme ratio — five seconds is a reset, not a rest. A brutal six-minute finisher; pace it like a grind.