Stephanie Estima

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1,101 appearances 1 recordings 1 series first heard Jun 2026 last heard 29 Jun

Stephanie Estima’s voice in public audio — every appearance, attributed to the second.

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Recordings per month over the last 12 months — 1 in all, peaking in Jun 2026 with 1.

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But you can also sprint on a cardio machine in the gym.

So in the wintertime, so I live on the East Coast where I can't always sprint on the track.

So I will take my sprinting indoors and I will do something called the Norwegian 4x4 on a bike.

Have you ever heard of a Norwegian 4x4?

Yeah, it's a special kind of torture.

I hate it up until the moment I get on the bike.

And then when I'm doing it, I'm like, okay, I'm going to do this.

And then when I'm finished, I'm like, I'm so proud of myself.

So a Norwegian 4x4 is basically four minutes.

In my case, I do it on the bike, but it can be done on a treadmill or any cardio machine.

85 to 95% of your heart rate max.

So you need to know what your maximum, like the maximum heart rate that you have ever achieved.

85 to 95% of that for four minutes.

It's a long four minutes.

And then you take a three-minute break.

And then you do that again four times.

Hence the name.

Four minutes, four times.

Lots of really cool studies on looking at VO2 max capacity.

There's one that I'm thinking of where they looked at women.

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