Norwegian 4x4 workout
Interval timer + HR zone guide
About
This app guides you through a structured interval workout, calculating your target heart rate zones and providing real-time coaching. It features a simple warm-up, four intense 4-minute intervals with recovery periods, and a cool-down, all managed by an integrated timer. Track your progress and sync data with Apple Health.
What's New in Norwegian 4x4 workout
1.6.2
September 18, 2026
Fixed a bug: when you start a workout on your iPhone and use a Bluetooth heart-rate monitor, your heart rate shows on your Apple Watch.
In-App Purchases
$4.99
Unlock Norwegian 4x4
Unlock full access to Norwegian 4x4 interval workouts
FAQ
What is the Norwegian 4x4 workout?
The Norwegian 4x4 workout is a scientifically studied interval training method designed to build aerobic fitness. It involves a warm-up, four 4-minute high-intensity intervals with 3-minute recovery periods, and a cool-down.
Does Norwegian 4x4 workout require a heart rate monitor?
Heart rate tracking and zone coaching require an Apple Watch or a Bluetooth heart rate monitor. Without these, the app functions as a guided interval timer.
How does Norwegian 4x4 workout calculate heart rate zones?
The app calculates your target heart rate zones based on your age or a manually set heart rate. This ensures you know how hard to push during each interval.
Can I use Norwegian 4x4 workout on my Apple Watch without my iPhone?
Yes, you can run the entire session from your Apple Watch independently, without needing your phone nearby. This allows for a more focused workout experience.
What data does Norwegian 4x4 workout track after a session?
After each workout, the app provides insights into your heart-rate recovery, peak heart rate, and the total time spent within your target heart rate zone.
How does Norwegian 4x4 workout handle privacy?
The app is designed with privacy in mind, requiring no account, no ads, and no analytics. All data remains on your device.
What is the cost of Norwegian 4x4 workout?
The first workout is free. After that, it is a one-time purchase of $4.99, with no subscription required.
Does Norwegian 4x4 workout have ads?
No, Norwegian 4x4 workout is ad-free. The app is designed to be private and free from advertisements.
