# Norwegian Singles — Create NSM Workouts!

> Personalized running workouts using the Norwegian Singles Method (NSM). (iPhone/iPad app by cellarmate LLC.)

- Source: https://appshunter.io/ios/app/norwegian-singles/id6759835905 (this page in markdown: same URL + `.md`)
- Developer: [cellarmate LLC](https://appshunter.io/developer/1822620406)
- Category: Health & Fitness, Lifestyle
- Price: Free with in-app purchases
- Rating: 5.00/5 from 11 App Store ratings · 4 written reviews indexed
- Age rating: 4+
- Requires: iOS 15.1 · 65 MB
- Languages: American English
- Released: 2026-03-10
- Data updated: 2026-09-03
- Monetization: free
- User reviews in markdown: https://appshunter.io/ios/app/norwegian-singles/id6759835905/reviews.md

## What is Norwegian Singles?

Norwegian Singles brings the Norwegian Singles Method (NSM) to your pocket (and to your Apple Watch!). Used by elites like the Ingebrigtsen brothers and adapted for everyday runners, NSM replaces traditional hard VO2max sessions with controlled sub-threshold intervals: accumulating more weekly training stress while recovering faster between sessions.

HOW IT WORKS
Enter a recent race result, and the app calculates your VDOT and personalized training paces. Choose from three session types — short, medium, or long intervals — or build a fully custom workout. Every rep, rest, warmup, and cooldown is calibrated to your fitness level.

SEND TO APPLE WATCH
Send any workout directly to your Apple Watch with one tap. Optional pace alerts keep you in the right zone during intervals.

TRAINING TOOLS
  - VDOT Calculator: Find your VDOT from any race distance and time
  - Race Predictor: Predict finish times from 1500m to the marathon
  - Pace Converter: Convert between min/km, min/mi, km/h, and mph

KEY FEATURES
  - Generate workouts based on proven NSM pacing tables
  - Custom workout builder with adjustable distance, time, and quality targets
  - Editable warmup, cooldown, and rest intervals
  - Save workouts to your library for reuse
  - Supports both metric and imperial units
  - Dark mode interface designed for quick pre-run use

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

## Key features

- Personalized training paces from race results
- Customizable interval session builder
- Apple Watch integration with pace alerts
- VDOT calculator and race predictor
- Support for metric and imperial units
- Dark mode interface

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Cup of Coffee | $1.99 | per month |
| All My Homies Hate Runna | $19.99 | per month |
| One Gel | $4.99 | per month |
| Post-Race Beer (or two) | $9.99 | per month |


## Recent user reviews (4 of 4)

All indexed reviews: https://appshunter.io/ios/app/norwegian-singles/id6759835905/reviews.md

### 5/5 — This app and method make running fun

*2026-07-13*

Has changed my running approach. I love it now.

### 5/5 — I’ve fallen and I can’t get up

*2026-05-28*

Fallen in love with this app. It’s  taught me a lot about running. And a little about love.

### 5/5 — Great App!

*2026-04-04*

So helpful and easy to use!

### 5/5 — Perfect to plan your NSM plan

*2026-03-30*

I love the ability to sync to intervals and from there to Garmin so I can start my NSM workouts straight from my watch.

## Frequently asked questions about Norwegian Singles

### What is the Norwegian Singles Method (NSM)?

The Norwegian Singles Method (NSM) replaces traditional hard VO2max sessions with controlled sub-threshold intervals. This approach aims to accumulate more weekly training stress while allowing for faster recovery between sessions.

### How does Norwegian Singles calculate my training paces?

You can enter a recent race result into the app, and it will calculate your VDOT and personalized training paces based on that data. This ensures your workouts are calibrated to your current fitness level.

### Can I send workouts to my Apple Watch?

Yes, any workout generated by Norwegian Singles can be sent directly to your Apple Watch with a single tap. Optional pace alerts are available to help you stay in the correct training zone during intervals.

### What types of workouts can I create?

You can choose from three pre-set session types: short, medium, or long intervals. Alternatively, the app allows you to build a fully custom workout by adjusting rep distance, time, and quality targets.

### Does Norwegian Singles have ads?

No, Norwegian Singles does not contain advertisements. The app is completely ad-free, allowing for an uninterrupted training experience.

### What are the age restrictions for Norwegian Singles?

Norwegian Singles has an age rating of 4+, making it suitable for users of all ages. The app's content and features are designed to be accessible and beneficial for a wide audience.

### How often is Norwegian Singles updated?

The latest version of Norwegian Singles is 1.6.0, which was last updated on May 11, 2026. Updates typically focus on improving features and user experience based on feedback and new training methodologies.

### What devices are supported by Norwegian Singles?

Norwegian Singles is supported on iPhone and iPod devices. The app is designed to be compatible with these Apple mobile platforms.

## Version history (last 5 releases)

### 1.7.0 — 2026-06-19

Version 1.7.0 adds weather-adjusted paces and a lot of correctness fixes around pace updates, intervals.icu sync, ongoing plans, and plan editing.

New:

- Planned quality workouts can now adjust for heat and humidity. The app checks local weather near the planned run time and slows quality-workout targets when the combined heat and dew point load is high.
- Automatic weather mode checks quality days in the near forecast window. Manual mode waits until you tap Check Conditions from the workout preview.
- Easy runs get a note instead of changed paces. Race days are left alone.
- Adapted workouts show both original and adjusted paces, can be restored with Keep Original Paces, and sync adjusted targets to Apple Watch scheduled workouts and intervals.icu.

Pace and plan updates:

- Saving a new VDOT from the calculator can now update current and upcoming plan weeks, then re-sync intervals.icu.
- Profile easy-pace edits and race-pace overrides now reach existing plan weeks instead of only changing the profile.
- Re-test now has one Update All Paces flow for saved workouts, plan weeks, and intervals.icu.
- Weekly plans now get pace refreshes too.
- New ongoing-plan weeks now use your current paces, not last week's stored pace snapshot.
- Re-test can refresh existing ongoing-plan weeks while keeping completed weeks and day edits.

intervals.icu fixes:

- intervals.icu threshold pace now uses actual threshold pace instead of a rep target.
- Threshold pace now better matches the official VDOT calculator for slower runners.
- The app no longer changes your intervals.icu threshold silently. It only updates when you tap the explicit update button.
- Editing any planned week now syncs to intervals.icu.
- Plan sync updates each day's workout in place, which should reduce duplicate intervals.icu workouts.
- Ongoing completed-week sync now targets the selected week instead of bleeding into the current week.

Plan cleanup:

- Day labels update immediately after drag-and-drop reorder.
- The plan list no longer jumps to the top after reordering.
- Plan edits clear stale workout fields more reliably.
- Build Your Week long-run steppers now move in the expected direction.
- Quality ratio guidance now adapts to the number of quality sessions.

Workout fixes:

- Marathon Pace workouts now default to a 3:00 jog recovery.
- Marathon Pace from workout preview now builds the book-backed 3 x 17:00 workout with 3:00 jog recoveries.
- Quality Long Run no longer fills a selected rest day when it moves a quality session into the long run.
- Quick Create workouts can now be saved intentionally as either a default update or a new Library workout.
- Quick Create and Library saves now preserve edited rest, warmup, cooldown, and time-based workout settings.
- Use in Plan opens the assigned custom workout more reliably.

Matching, widget, and sync fixes:

- Cross-provider duplicate runs from Strava and intervals.icu are collapsed more reliably.
- Incoming duplicate activities are suppressed before they become unmatched-run banners.
- Race-plan past-week matches are preserved better during sync.
- Race-plan sync reaches back two weeks.
- Existing matched runs are preserved after temporary Strava or intervals.icu errors.
- The home-screen widget refreshes more reliably and should not stay stuck on yesterday's workout.
- Apple Watch scheduled workouts refresh when VDOT changes.
- Daily training notifications use the actual alarm date.

### 1.6.0 — 2026-05-11

New in 1.6.0

- Apple Watch planned workout scheduling: keep the next 7 days of NSM workouts ready in Apple's Workout app, with refreshes when you open the app or change your plan.

- Indoor run support: send Apple Watch workouts as indoor or outdoor, and match treadmill, virtual, indoor, trail, and track runs from Strava and intervals.icu.

- Rich completed-run review: tap a matched workout to see charts, splits, HR zones, pace and HR traces, elevation, weather, and prescribed vs actual interval tables.

- Book-table paces: sub-threshold paces now come from the Norwegian Singles Method book table, with better handling for slower 5K times, cleaner pace labels, and user pace overrides.

- Expanded pace bands: workouts now support 5K, 10K, 3-minute, 6-minute, 10-minute, 30K, and marathon-pace ranges across generation, previews, custom workouts, and profile settings.

- Race plans: exact race dates, selectable start weeks, explicit peak volume and max long-run choices, build-rate warnings, improved marathon-specific workouts, and better taper handling.

- Marathon planning updates: race-specific marathon-pace sessions now calculate correct distance and time, taper weeks handle long runs better, and quality-in-long-run behavior follows the structured workout.

- Ongoing training: weekly training briefs, optional volume caps, steadier quality ratios, better Monday rollover, and race weeks no longer disrupt normal progression.

- Plan screen polish: actual dates on workout cards, weekly distance summaries, editable rest days, cleaner workout previews, and a dedicated Integrations screen.

- Activity matching fixes: matches stay inside the visible plan week, multi-activity days total correctly, stale completions are ignored, and current-week matching works better.

- Sync improvements: fewer unnecessary intervals.icu rewrites, better HR target exports, private Strava scope upgrades, and reduced routine Strava API pressure.

- HR and watch fixes: easy-run HR targets now preserve useful training-load ranges, warmups stay correct in HR Easy mode, and Apple Watch sends support indoor location.

- More reliable reset and support tools: Reset All Data clears completed-run state, debug reports can be submitted in-app, and diagnostics include more plan, match, connection, and cache metadata.

- Notification and prompt fixes: daily training notifications use the correct target date, supporters no longer see supporter announcements, and prompts avoid showing right after app updates.

### 1.5.0 — 2026-04-21

NEW FEATURES

Heart rate training — full HR-based training system with three modes. 'Pace Only' keeps everything pace-based (default). 'HR for Easy Runs' adds a heart rate ceiling to warmup, cooldown, and easy days while quality intervals stay pace-based. 'HR for Everything' guides all running by heart rate, including sub-threshold HR targets on quality intervals.

Accessibility mode — colorblind-safe palette available app-wide. Switches charts, HR zones, workout type colors, and fitness graphs to a high-contrast Okabe-Ito palette. Toggle it on in Profile > Accessibility.

Apple Watch HR alerts — users with Heart Rate mode enabled now get heart rate alerts on warmup, cooldown, and quality intervals when sending workouts to Apple Watch.

Home screen widgets — small and medium widgets showing your next scheduled workout, weekly distance, and training form (TSB) at a glance.

ENHANCEMENTS

Quick Create simplified — three classic NSM workouts only (Short, Medium, Long), full-width cards with pace zone, pace, quality time, and total distance. Time-based is now the default view.

Long-press steppers — hold down any stepper on the workout preview to scrub quickly through values. Accelerates naturally the longer you hold.

Watch distance units — workouts sent to Apple Watch now display in miles for imperial users instead of meters.

QLR pace editing persists — nudging marathon pace on a Quality Long Run now saves back to the plan across all three plan types.

Library cleanup — streamlined filter tabs and a clean empty state with a quick-create button.

Race equivalents — pace column is bolder and more readable.

Plan builder — warmup and cooldown can now be set to 0 minutes. Volume stepper snaps to the nearest 5 on the first step. Quality days picker correctly limits selections when quality-in-long-run is enabled.

BUG FIXES

Fixed crash when sending workouts to Apple Watch ("Conversion from JavaScript value of type 'string' to native 'Bool' failed").

Fixed intervals.icu sync race condition where edits made during an in-flight sync were silently dropped.

Fixed Options button becoming unresponsive after navigating to and from a modal screen.

Fixed plan header overflow where the "Syncing..." pill pushed the Options button off-screen.

### 1.4.0 — 2026-04-11

NEW FEATURES

Heart rate training — full HR-based training system with three modes. 'Pace Only' keeps everything pace-based (default). 'HR for Easy Runs' adds a heart rate ceiling to warmup, cooldown, and easy days while quality intervals stay pace-based. 'HR for Everything' guides all running by heart rate, including sub-threshold HR targets on quality intervals.

Accessibility mode — colorblind-safe palette available app-wide. Switches charts, HR zones, workout type colors, and fitness graphs to a high-contrast Okabe-Ito palette. Toggle it on in Profile > Accessibility.

Apple Watch HR alerts — users with Heart Rate mode enabled now get heart rate alerts on warmup, cooldown, and quality intervals when sending workouts to Apple Watch.

Home screen widgets — small and medium widgets showing your next scheduled workout, weekly distance, and training form (TSB) at a glance.

ENHANCEMENTS

Quick Create simplified — three classic NSM workouts only (Short, Medium, Long), full-width cards with pace zone, pace, quality time, and total distance. Time-based is now the default view.

Long-press steppers — hold down any stepper on the workout preview to scrub quickly through values. Accelerates naturally the longer you hold.

Watch distance units — workouts sent to Apple Watch now display in miles for imperial users instead of meters.

QLR pace editing persists — nudging marathon pace on a Quality Long Run now saves back to the plan across all three plan types.

Library cleanup — streamlined filter tabs and a clean empty state with a quick-create button.

Race equivalents — pace column is bolder and more readable.

Plan builder — warmup and cooldown can now be set to 0 minutes. Volume stepper snaps to the nearest 5 on the first step. Quality days picker correctly limits selections when quality-in-long-run is enabled.

BUG FIXES

Fixed crash when sending workouts to Apple Watch ("Conversion from JavaScript value of type 'string' to native 'Bool' failed").

Fixed intervals.icu sync race condition where edits made during an in-flight sync were silently dropped.

Fixed Options button becoming unresponsive after navigating to and from a modal screen.

Fixed plan header overflow where the "Syncing..." pill pushed the Options button off-screen.

### 1.3.0 — 2026-03-25

**intervals.icu Integration**

Push structured workouts with pace targets directly to your Garmin, COROS, or Wahoo watch. Every workout syncs automatically as you build or modify your plan — warmup, intervals, rest, and cooldown all arrive with the correct pace zones. Training load tracking (CTL/ATL/TSB) powers intelligent week-over-week progression. Content hash deduplication means your notes in intervals.icu are never overwritten by a re-sync.

**Ongoing Training**

Pin your weekly plan to the calendar and evolve it week by week. When Monday comes, the app suggests your next week based on your current training load — following Copeland's -10 TSB floor philosophy for steady fitness gains without overtraining. Adjustable guardrails let you set how aggressively you want to build. View past weeks with completion stats (planned vs actual), and navigate your full training history with the week selector strip.

**Strava Activity Matching**
Completed runs auto-match to your plan days. Lap-based detection identifies quality sessions (3+ laps), pace analysis flags mismatches, and you can manually match or stack multiple activities onto one plan day (warmup jog + workout + cooldown). Matched days show actual distance and time alongside planned values.

**Threshold Pace for Watch Targets**
Your 15K pace auto-syncs to intervals.icu sport settings so Garmin and COROS workouts show pace guidance on your wrist. Set it from Profile with one tap, or let it update automatically when your VDOT changes after a retest.

**Race Plan Builder**
Build multi-week periodized plans for 5K through marathon. Plans include race-specific workouts — marathon pace reps, progressive long runs, and quality long runs with embedded tempo work. Drag to reorder days within each week. Track weekly completion with auto-advance. Recalibrate paces mid-plan after a new race result.

**Smarter Schedule Setup**
A/B alternating weeks on a 14-day rotation. Choose your own rest days. Favor short, medium, or long intervals with session type preference. Optional long run with automatic budget adjustment. Fine-tune quality ratio, long run percentage, warmup, and cooldown with budget steppers.

**Share Your Plan**
Generate a polished card image of your week and share it anywhere — Instagram Stories, iMessage, Discord, or save to camera roll.

**More Tools**
Fitness chart with CTL, ATL, and TSB curves. Race equivalents chart with Riegel and Cameron predictions across Mile/5K/10K/HM/Marathon. VDOT trend line tracking your progression. Daily 6am training notifications with your scheduled run.

**Quality of Life**
Use saved library workouts directly in your weekly or race plan. Day cards go straight to workout preview. Mid-plan VDOT recalibration updates paces without losing progress. Drag to rearrange days in any plan view. Distance estimates now match generated workouts exactly.

## More apps by cellarmate LLC

- [CellarMate: Easy Wine Tracking](https://appshunter.io/ios/app/cellarmate-easy-wine-tracking/id6747726916)

All apps by cellarmate LLC: https://appshunter.io/developer/1822620406

## Related topics

[norwegian singles](https://appshunter.io/ios/topics/norwegian-singles)

---

*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-09-03.*