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Norwegian 4x4 Protocol

Norwegian 4x4 Protocol

BEST VO2 & HR MAX TRAINING APP

49 ratings
13 reviews
#170 in paid Health & Fitness
💪 Health & Fitness
⚽ Sports
$6.99 $5.99

Lowest price: $3.99 2 years ago (-50%)

↓

Price history

Details

  • Released
  • Updated
  • May 1, 2024
  • June 10, 2026

Features

Developer

Nikita Yampolski
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Norwegian 4x4 Protocol screenshot #1 for iPhone
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Norwegian 4x4 Protocol screenshot #8 for iPhone
Norwegian 4x4 Protocol screenshot #9 for iPhone
iphone
ipad
📉--14.31%
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📉no. 170
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⭐13
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❓8 answered
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About

This app guides you through the effective Norwegian 4x4 interval training method to boost cardiovascular performance and endurance. It features a precision timer, heart rate zone tracking, and progress monitoring for scientifically proven results.

✓Precision 4min work / 3min rest cycles
✓Heart rate zone tracking (90-95% max HR)
✓VO2 Max improvement tracking
✓Multiple HIIT workout protocols
✓Progress monitoring
✓Universal cardio training support
✓Offline functionality
Show original description

What's New in Norwegian 4x4 Protocol

2.5

June 10, 2026

Visual improvements and fixes based on your feedback. Same focused simplicity for your Norwegian 4x4 sessions. Cooldown 4x4 session wrapper added on users feedback (optional, as warm-up).

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Charts

Top Paid

📉 170-12

Health & Fitness

This app dropped -12 positions in Health & Fitness chart.

Last updated on July 21, 2026.

User reviews

Most RecentHighest RatedLowest Rated

No Details

This app is essentially a timer, there is no guided instruction, which is difficult as a beginner. Also, when the app went in the background, it closed and kept starting over again during my workout. Do not recommend.
ErnLantryErnLantry

Response from developer

Thanks for the stars, ErnLantry. We have never promised any guided instruction, indeed. It was always meant to be a perfect, simple customer 4x4 timer app with colour-coding.

Meh

I see why a trial period was not an option, I wouldn’t have purchased. I was expecting a linkage to target heart rates and the Apple Watch pulse reading.
thpittthpitt

Response from developer

Thanks for your stars, Meh. We do connect to Apple Health. Did you allow it on prompt? We really focus on timer and not HR (can be read in your watch). As our triathlon adviser says: “you are not doing a real HIIT if you can still follow the HR rate readings”.

Why?

I’m not really sure what the point of this app is. It’s a glorified timer. Doesn’t have a watch app and doesn’t give live heart data.
AlarcahuAlarcahu

Response from developer

Thanks for your stars, Alarcahu. Yep. It is a simple timer app, tuned for Norwegian 4x4 protocol with customization.

User

It has the right times, but no tracking history and goes out when have to use your electronic for either a phone call or email etc
lacypoolacypoo

Response from developer

Thanks for your stars, Lacypoo! You may click on calories on top of the home screen of the app to see history of the workouts. Also get the latest 2.2 version with improvements. Merry Christmas and Happy New Year!

Awesome App with great tech support

Great app backed up with awesome support. I had and issue which was addressed and resolved within 24 hours. That’s top tear performance.
OzorbasOzorbas

Response from developer

Thanks for your stars and feedback, Ozorbas! Happy it has solved an issue which surely others will benefit from too. We can make our app better only based a real feedback like yours!

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FAQ

What is the Norwegian 4x4 Protocol app?

The Norwegian 4x4 Protocol app is designed to guide users through the specific 4-minute work, 3-minute rest interval training method. This protocol is scientifically proven to increase VO2 max by up to 10% in 8 weeks and is used by professional athletes.

How does the Norwegian 4x4 Protocol app help improve VO2 max?

The app focuses on the core Norwegian 4x4 training method, which involves four intervals of 4 minutes at 90-95% of your maximum heart rate, with 3 minutes of active recovery between each interval. This intense but structured approach is highly effective for boosting cardiovascular capacity.

Can I use the Norwegian 4x4 Protocol app for different types of workouts?

Yes, the app supports universal training, meaning you can use it for running, cycling, rowing, or any other cardio activity. It provides a customizable warmup session length and haptic feedback for a seamless workout experience.

Is the Norwegian 4x4 Protocol app suitable for beginners?

The app is beginner-friendly and includes a complete guide for those new to Norwegian 4x4 workouts. It allows for customization to adapt the protocol to your current fitness level, making it accessible for a wide range of users.

Does the Norwegian 4x4 Protocol app require an internet connection?

No, the app is offline ready, meaning you do not need an internet connection during your workouts. This ensures uninterrupted training sessions regardless of your location or connectivity.

What is the price of the Norwegian 4x4 Protocol app?

The Norwegian 4x4 Protocol app is available for a one-time purchase of $5.99. This provides full access to all features without any ongoing subscription fees or in-app purchases.

How often should I use the Norwegian 4x4 Protocol app?

The app includes guidance on optimal training frequency and recovery protocols to help you achieve maximum VO2 max gains. Following this guidance will help you structure your training effectively for best results.

What devices support the Norwegian 4x4 Protocol app?

The Norwegian 4x4 Protocol app is supported on iPhones and iPads. It is designed for users within the 4+ age rating demographic.