A practical, science-backed guide to the most studied “simple” VO₂max workout
The Norwegian 4×4 Interval Method If you’ve ever heard someone say “the best cardio is the one you’ll actually do,” the Norwegian 4×4 is a strong contender. It’s simple, repeatable, time-efficient, and—when done correctly—very effective at improving VO₂max (your body’s ability to use oxygen at high effort), a key marker of aerobic fitness. Here, I’ll…
The “Body Fat = Fireground Fuel” Myth: What Science Says Actually Powers a Firefighter
Somewhere in almost every firehouse, you’ll hear it: “You don’t want to be a calendar firefighter. Those guys burn out too quickly. Body fat is like a battery in a fire.” It sounds reasonable… until you look at what your body actually uses on the fireground and what the firefighter performance research shows. Here’s where…
The Simple, Science-Backed Fitness Plan for Fat Loss, Strength, Heart Health, and Longevity
If you want to lose weight, get stronger, and improve cardiovascular health and longevity, you don’t need extreme workouts or complicated routines. You need a plan that’s consistent, progressive, and aligned with what the research shows works best: This article gives you a practical weekly training plan you can follow (and scale) whether you’re a…
Police Officer Engine Building: A Science-Backed Fitness Plan for Patrol Performance, Pursuits, and Longevity
Police work is “stop-and-go” athleticism: long hours of low movement, then a sudden spike into a sprint, a fight, a drag, a climb, or a hard cuffing effort—often while wearing duty gear and operating under stress. A good officer fitness plan has to build three engines at once: And it must account for the realities…
Firefighter Engine Building: A Science-Backed Program to Build Aerobic Power, Anaerobic Repeatability, and Real Recovery
Firefighting is not “just cardio,” and it’s not “just strength.” It’s repeated high-output work under load (PPE/SCBA, tools, heat, stress), with short recovery windows, and the expectation that you can do it again and again until the incident is over. That’s why “engine building” for firefighters should train three things at the same time: Here,…
About Me
Hey, I’m Jared. I’m a husband and dad of three boys, a firefighter, and a veteran who’s spent most of his adult life in jobs where performance isn’t just a nice bonus. It’s the difference between getting the job done safely or getting hurt. That reality is what sparked Tactical Element. My background is a…
Tactical Element Performance Labs 