FivePointFive vs Norwegian 4x4 workout

FivePointFive: Breathwork for Athletes What is FivePointFive The world’s first breathwork app built for athletes—used by Elite Athletes and a fast-growing community of Everyday Athletes. We turn cutting-edge breathing science into short, coached sessions that strengthen performance and recovery, improve focus and stress resilience, and deepen restorative sleep. Built on science. Made measurable. Peer-reviewed research links structured breathwork with higher VO₂-max, improved HRV, lower resting heart rate, and better sleep quality. FivePointFive translates that science into sessions you can see working: - Live heart-rate in class to watch your autonomic nervous shift in real time - AI Performance Coach with post-session insights and coach tips - Trends over time across HR, HRV, resting HR, and sleep Train the full system: Mind • Body • Sleep - Mind: Downshift stress fast, sharpen focus, and rebalance the nervous system—in as little as 90 seconds. - Body: Build breathing mechanics and CO₂ tolerance to increase endurance, boost stamina, and speed recovery. - Sleep: Lower nighttime cortisol and deepen restorative sleep so you wake recovered and ready to go. Backed by the best - Patrick McKeown -#1 functional breathwork expert globally and best-selling author, scientist and founder of ‘Oxygen Advantage’. - Jay T. Wiles - Global authority in HRV biofeedback, applied psychophysiology, and performance psychology. Founder of Thrive Wellness & Performance, working with elite athletes across the NFL, NBA, MLB, PGA, ATP, and MLS. - Marco Altini - World leader in HRV, Human Movement and High performance coaching. Founder of HRV4Training & Data Science Advisor to Oura. Editor of the Wearable Department of IEEE Pervasive Computing Magazine. Privacy Your health data stays with you. We read/write to Apple Health with your permission and never sell personal data. Subscriptions Quarterly and Yearly plans with a free trial. Auto-renews unless turned off at least 24 hours before the end of the current period. Manage in your Apple Account Settings. FivePointFive® — Breathwork for Athletes Not medical advice. Individual results vary. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

Focus on your effort. The app does the rest. Norwegian 4×4 is a guided interval workout that calculates your target heart-rate zone, runs the interval timer, and, with an Apple Watch or Bluetooth heart rate monitor, prompts you to stay in zone through every interval. You focus on the workout. It guides you though the protocol. The workout is simple and always the same shape: warm up (customize length), then four hard 4-minute intervals with 3 minutes recovery between them, then cool down. You always know how hard to push and how much time is left. What you get - Live zone coaching with an Apple Watch or Bluetooth heart rate monitor: push harder, in the zone, or reduce effort, updated every second - A clean guided timer for the full 4×4 session - After each workout: heart-rate recovery, peak heart rate, and time in zone - A fitness trend that follows your recovery over recent sessions, so you can see progress - Haptic and sound cues on every phase and zone change, so you can train without watching your wrist - Run the whole session from your Apple Watch, no phone needed - Connect any Bluetooth heart rate monitor: Garmin DualHRM, Whoop band, and more. Records to Apple Health Pick your activity and each session saves to Apple Health as that workout type. Workouts recorded on your Apple Watch count toward your rings, and you can review every session in the app's history. Evidence-based The Norwegian 4×4 is one of the most studied interval workouts for building aerobic fitness. The app calculates your zones from your age or a heart rate you set yourself. Private by design No account. No ads. No analytics. Nothing leaves your device. One price, no subscription Your first workout is free. After that it is a one-time $4.99 purchase. No subscription, ever. Requirements Heart-rate tracking and zone coaching require an Apple Watch or Bluetooth heart rate monitor. On iPhone alone, the app runs as a guided interval timer.