Boost your VO₂ max — faster with the 4×4 method. 👇
If you want to improve how much oxygen your body can use — which helps you run faster and stronger — this is one of the best workouts you can do. Research shows the 4×4 interval protocol can significantly improve VO₂ max over time compared with just consistent easy runs.
Here’s how it works:
🔥 Warm-up: 10 minutes easy running
🏃 4×4 Intervals:
• Run hard for 4 minutes at ~85–95 % max heart rate
• Jog easy 3 minutes between intervals
Repeat 4 times
💪 Finish with an easy cool-down — total time ~30–40 minutes.
This method pushes your cardiovascular system in a way continuous running doesn’t, helping your body use oxygen more efficiently and build endurance.
Consistency is key — 2–3 sessions per week with strength and easy runs between them builds real aerobic capacity.
Run like a girl! You got this!
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