Rich Somers
Region: US
Wednesday 29 July 2026 23:40:34 GMT
376397
14647
115
4093
Music
Download
Comments
viceminerrr :
my max heart rate on my garmin is 193bpm how is that possible i’m 49 years old this is according to my garmin fenix 8
2026-08-20 00:34:53
4
kimber1437 :
So 1575 BPM got it
2026-07-30 15:14:56
121
Tennis User :
It’s just part of the Norwegian protocol. It’s not just one or two training session… it’s whole “fatigue protocol”
2026-08-21 21:06:54
1
Oahugrown44 :
Are you serious? How many people can ACTUALLY run at the 90% of max HR for 4min straight?!? That’s fucking insanely difficult 😳
2026-07-31 21:38:10
25
🐶 :
177x9=1,593. Got it chief 🫡
2026-09-14 01:36:40
12
chance.forever :
Multiply by 0.9 not 9
2026-07-30 20:40:59
42
Andrew :
The 220-your age thing was made up. and doesn’t apply to like 90% of the population.
2026-07-30 20:00:46
6
_smoke2088_ :
My heart rate should be 1557bpm.
2026-08-19 01:35:00
36
adsuper7 :
Isn’t 90% of your heart rate essentially a sprint?!
2026-07-31 04:37:06
1
jakescotty43 :
Walk for four minutes. Run for four minutes. That's why they call it 4 x 4. It's not 4 x 3.
2026-08-16 17:36:10
0
Shan Mon :
My VO2 max has improved so much by doing hill intervals. I run up a hill for only about 1-1.5 minutes, then walk down, doing five intervals, 1-2 times per week.
2026-09-15 14:10:53
6
Thijs :
when someone says you should calculate a max HR based on age just ignore everything they said. they have no idea what they're talking about
2026-08-21 09:21:51
3
AR :
What do I multiply by 9?
2026-07-31 15:38:19
0
OracleRick :
Nahhhhh its not called Norwegian nothing its simple interval training originated in Germany 1930’s …. Trying to make claims that are not yours ive been doing this for over 10yrs because i hate running for hours
2026-07-31 15:44:23
2
prulleman :
omg.... using a estimated max heart rate based on age to use in workout targets.. most stupid advice I have heard in a long time
2026-08-21 08:43:44
3
pawestbrook :
Multiple what by 9?
2026-07-30 05:34:59
7
billyojeda :
Im 52. That works? Vo2max garmin 44
2026-09-17 00:53:44
1
freedomrunningclub :
this is just repackaging Running 1000 at your VO2 max. Is this something that is not new, we’re just calling it Norwegian because it’s the specific type of protocol. Some of the faster runners are using. You can do the same thing by just running 1000 or 1200 if these are going to be your types of four minutes for VO2 max depending on how fit you are or could be 800 if you have a VO2 max a bit slower. Also do not walk in between this. That’s not part of the Norwegian protocol or any of these others you should be jogging in between to help clear some of the acid. So again this is nothing new, this is basically the same thing it’s just doing 1000 or whatever type of distance at your VO2 max and doing it based on heart rate is not nearly as sufficient because your heart rate takes up to five minutes to settle so I would not do it this way at all, you should definitely know what your VO2 max pace is from a recent test.
2026-07-31 18:59:58
0
coys22777 :
Can we run through that math again?!
2026-07-31 19:29:32
5
BobbyColeman :
I’ve been doing this and it is not easy one of the hardest things I’ve ever done when it comes to working out
2026-07-31 00:29:01
1
SandNew :
4×4 interval training is a high-intensity workout consisting of four 4-minute intervals, with recovery periods between them. Warm-up: 10–15 minutes of easy exercise. Interval 1: 4 minutes at a hard intensity, around 85–95% of your maximum heart rate. Recovery: 3 minutes of easy exercise. Repeat the 4-minute interval + 3-minute recovery three more times, for a total of four intervals. Cool-down: 5–10 minutes at an easy pace. The goal is to spend a significant amount of time working at a high intensity that improves cardiovascular fitness and aerobic capacity (VO₂ max).
2026-08-21 13:57:30
3
T-roy :
It's simple interval training. Not sure why the Norwegian name came from, but this has been around for years.
2026-07-31 10:58:41
0
the_nasuti_46 :
My max heart rate is much higher than that number.
2026-07-31 01:38:58
1
Rob Runs 🏃♂️🏃♂️🏃♂️ :
I like the workout but you cannot work your heart rate out based on age. Work based on effort. Heart rate is pointless unless you have a chest strap, good data to back up your zones and you’ve done a proper field test to get YOUR max heart rate.
2026-08-21 06:58:18
2
pelotom14 :
I try to replicate on the Peloton bike. Once my VO2 = 60.
2026-07-30 20:57:47
0
To see more videos from user @rich.somers, please go to the Tikwm
homepage.
