4×4 Training
OAC’s 4×4 Training is a 60-minute, group- and outdoor-based training to strengthen physical and mental resilience in people affected by cancer – free, inclusive, and led by certified trainers in the healing environment of the outdoors.
At Outdoor Against Cancer (OAC), we believe in the power of movement – especially for those navigating a cancer diagnosis. Our journey started in 2015, when our founder, Petra Thaller, continued training outdoors throughout her own cancer treatment, drawing strength from physical activity. Inspired by the life-changing impact of physical activity and outdoor training, OAC has since developed evidence-based exercise programs to support people with and after cancer.
The 4×4 Training is the latest evolution of this mission. Developed and refined by Rūdolfs Cešeiko, Ph.D. a leading exercise physiologist specialising in oncology, this scientifically proven training method has been successfully implemented in Riga, Munich, and Erlangen. Designed specifically for people with and after cancer, their families and friends, the 4×4 Training is safe, effective, and adaptable to all fitness levels.
At its core, the training consists of three phases that are designed to flow into one another and build on each other. The warm-up, interval training, which is performed through brisk walking or running, and cool-down create a well-rounded training experience and provide effective stimuli for key body systems, including the muscular and cardiovascular systems.
Our 4×4 Training aims to:
- Enhance cardiovascular health & longevity – by improving VO2max, a key indicator of overall health and fitness.
- Boost physical & mental well-being – physical activity strengthens not just the body, but also mental resilience.
- Support cancer therapy outcomes – reducing side effects like fatigue and improving treatment tolerance.
- Create a welcoming & inclusive community – open to all fitness levels, family members, and friends.
- Make exercise accessible – free of charge, outdoors, and adaptable for individual needs.
- Scientifically backed – Based on years of research and real-world application.
- Recommended by oncologists – as a safe and beneficial form of physical activity.
- Interval-based training – alternating between four phases of high-intensity followed by four phases of active recovery.
- Outdoor-focused – held in public parks, in all weather conditions.
- Proven benefits – strengthens the immune system, reduces fatigue, and enhances quality of life.
- Flexible & inclusive – suitable for beginners to advanced participants, with modifications available.
At OAC, we are committed to empowering people affected by cancer through physical activity and outdoor training. Our OAC-certified 4×4 Trainers are experienced professionals trained to guide participants safely through each session, ensuring a supportive and motivating environment. By bringing scientifically validated training into the real world, we help individuals regain strength, confidence, and a sense of control over their health.
We see Riga and Munich as the starting point for a global movement – expanding the 4×4 Training to reach more individuals, families, and healthcare communities worldwide. Whether you are currently undergoing treatment, recovering, or supporting a loved one, this training is for you.
Media Coverage of OAC’s 4×4 Training
Supporting Partners
The 4×4 Training is made possible by strong partners. MSD supports the program through the “2025 Women’s Health Package” and specifically contributes to strengthening the evidence-based 4×4 method as its core approach. The German Postcode Lottery contributes to its development and implementation. Bayer contributed to visibility at ESMO 2025 in Berlin. In this context, Daiichi Sankyo enabled the first site in Munich, while the foundation ANTENNE BAYERN hilft realized additional sites in Erlangen. The trainings are delivered in cooperation with CCC Münchenᴸᴹᵁ and CCC Erlangen-EMN.
Working Together to Improve Health Literacy
We select our projects carefully to ensure we are making a lasting and sustainable impact. By focusing on meaningful initiatives, we empower individuals to take charge of their own health.
