Hello everyone,
4×4 high-intensity interval training has been researched well and known to improve your VO2max which is the maximum oxygen uptake capacity. In this article, I will explain the basics of how to proceed with the exercise.
Preparation
You need a timer to keep your time.
Also, you need to know your maximum heart rate. The easy way to calculate is…
Maximum heart rate = 208 – 0.7 * age in year
Of course, it is better to perform the maximum exercise (Cooper, Yo-yo test …etc) with a heart rate monitor and to find your maximum heart rate!
Procedure
- Run with 90-95% of your maximum heart rate for 4min
- Jog around for 3min
- Repeat 1 and 2 for 4 times
Frequency
- Off-season: 3-5 days a week
- Pre-season: 2-4 days a week (or within soccer TR)
- In-season: 1-2 days a week (or within soccer TR)
Check my YouTube video to find out mode details!
