Don’t put your phone down
The timer pauses if you put your phone in your pocket… so if I am running I have to hold my phone… also no interface for adjusting durations of work and recovery (maybe I want to match CERG 4x4 workout)
Free
About
This app provides a simple, distraction-free interval timer for the Norwegian 4x4 training protocol. It guides users through 4 minutes of intense effort followed by 4 minutes of rest, repeated four times, to improve cardiovascular fitness and VO₂ max. The minimal interface ensures focus on the workout.
✓Simple 4x4 interval timer
✓Clear ON/OFF phase guidance
✓Optional sound cues
✓Large, easy-to-read timer
✓Session progress tracking
✓Minimal interface
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What's New in 4x4 Timer Interval Training
1.0
March 15, 2026
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Developer apps
FAQ
What is the Norwegian 4x4 training protocol?
The Norwegian 4x4 protocol involves 4 minutes of high-intensity exercise followed by 4 minutes of rest, repeated for a total of four rounds. This method is designed to significantly improve cardiovascular fitness and VO₂ max.
How long does a session take with 4x4 Timer Interval Training?
A complete session using the Norwegian 4x4 protocol, as facilitated by this timer, takes approximately 32 minutes. This includes the 4 minutes ON, 4 minutes OFF, repeated 4 times.
Can I customize the intervals in 4x4 Timer Interval Training?
This application is specifically designed for the Norwegian 4x4 protocol, meaning the intervals are fixed at 4 minutes ON and 4 minutes OFF. It does not offer customization for different interval lengths.
Does 4x4 Timer Interval Training have sound cues?
Yes, the app offers optional sound cues to alert you when an interval is changing. This allows you to focus on your workout without constantly checking the timer.
What devices is 4x4 Timer Interval Training available on?
This application is available for iPhone, iPad, and iPod devices. It is designed to run on Apple's iOS operating system.
How often is 4x4 Timer Interval Training updated?
The app was last updated on March 15, 2026, with version 1.0. Future updates will depend on developer plans for improvements or bug fixes.
Does 4x4 Timer Interval Training have ads?
No, this application is ad-free. It provides a distraction-free experience, allowing users to focus solely on their training session.
What is the user rating for 4x4 Timer Interval Training?
The app has a rating of 2.0 stars based on 1 rating. This indicates a limited amount of user feedback available at this time.
