4x4 outdoors is preferably carried out uphill. This is to get your heart rate up sufficiently fast enough.
4x4 outdoors is preferably carried out uphill. This is to get your heart rate up sufficiently fast enough. Start by finding yourself a long uphill. The hill doesn't have to be very steep, but should be long enough that you don't reach the top in less than 4 minutes. That way, you can walk or run up the hill during the intervals, and walk/run down the same hill during the active breaks between the intervals. You can change the length of active breaks in the settings on the app's profile page if you want more time to get down the hill.
- Start at the bottom of the hill. Select "Outdoor 4x4" in the app and start the training session.
- During the warm-up you can choose to run/walk 3 minutes up and then turn around and walk/run down to the starting point.
- The app notifies you when to start a new interval and when it's time for a break.
Each interval starts from the start of the hill. Walk/run upwards. - When the active break begins, turn around and walk/run down to the starting point.
When the training is complete, you will be asked if you want to save the session, and the app automatically calculates VO2max and biological age based on the GPS data from the session.