VO2Max Training vs Z2/4×4 Trainer

VO₂Max is the strongest predictor of how long you'll live. Now you can actually improve it. If you've read about VO₂Max in longevity research or seen it on your Apple Watch, you know it matters. But knowing your number isn't enough—you need structured training to improve it. VO₂max Training is built natively for iPhone and Apple Watch: science-backed protocols, a guided session timer, progress tracking, and AI insights—so you can train with purpose and see real cardiovascular gains. A SPECIALIZED TRAINING APP FOR THOSE WHO CARE No more web wrapper. VO₂max Training is rebuilt as a true iOS experience with dedicated tabs for training, tracking, and insights—faster, smoother, and designed for real workouts on your phone and watch. TRAIN — STRUCTURED VO₂MAX WORKOUTS • Browse research-backed protocols (Norwegian 4×4, Tabata, Zone 2, and more) • Follow guided interval sessions with work/rest timing, pause, and skip • Build training plans with simple or advanced plan builders • Customize workouts with the interval builder and preview sessions before you train • Log post-workout heart rate and notes when you finish • Earn badges as you build consistency APPLE WATCH & LIVE COACHING • Start and control workouts from your Apple Watch • See live heart rate on your iPhone during sessions • Stay on pace with segment guidance and haptic cues • Follow your session on the Lock Screen with Live Activity • Train with confidence in the right intensity—not too easy, not too hard TRACK — SEE YOUR PROGRESS • Review session metrics and workout history • Monitor weekly metrics and training load over time • Connect Apple Health to enrich your data • Export your training history when you need it • Add a Home Screen widget for Resting Heart Rate and VO₂ Max INSIGHTS — TRAIN SMARTER • Get personalized cardiovascular insights based on your training data • Understand trends in your fitness and recovery with clear, actionable analysis • Unlock deeper cloud-powered insights with VO₂max Premium RESEARCH-BACKED PROTOCOLS Every protocol is grounded in peer-reviewed exercise science and designed specifically for VO₂max improvement—not random workouts. AI-POWERED GUIDANCE Our insights adapt as you improve, helping you understand what's working and what to focus on next—grounded in your data and the latest exercise science. WHO IS THIS FOR? VO₂max Training is for health-conscious adults who know cardiovascular fitness is foundational to longevity. If you're already exercising and want to train smarter—not just harder—this app is for you. GETTING STARTED • Complete quick onboarding to set up your profile and get a protocol recommendation • Sign in with Apple, Google, or email • Pick a protocol, start a guided session, and track your progress over time • Connect Apple Watch for live heart rate during workouts VO₂MAX PREMIUM Upgrade for unlimited training sessions, advanced AI insights, and full access to planning tools. Try Premium free for 1 week—cancel anytime. WHY VO₂MAX MATTERS VO₂Max measures your body's ability to use oxygen during exercise. Research shows it's one of the strongest predictors of longevity—more predictive than many common risk factors. Each meaningful improvement in VO₂max is associated with better cardiovascular health and long-term independence. You can't improve what you don't know how to train. We make VO₂max improvement accessible. Start training for longevity today. Terms of Use (EULA): https://vo2max.app/terms Privacy Policy: https://vo2max.app/privacy

Z2/4×4 Trainer turns the two most effective endurance methods — easy Zone 2 base work and high-intensity Norwegian 4×4 intervals — into a simple daily plan built around YOUR heart rate. WHAT YOU GET • Daily and weekly Zone 2 prescriptions at 60–70% of your max heart rate to build your aerobic base. • Norwegian 4×4 sessions: four 4-minute intervals at 85–95% of max heart rate, with 3-minute recoveries — the protocol used to boost VO2 max. • Weekly health-maintenance and weight-loss targets to keep you consistent. • Personalized zones from your max heart rate (220 − age), which you can override if you know your true max. WORKS WITH APPLE HEALTH • Pull in your heart rate, resting heart rate, active energy, body weight, and past workouts — or enter everything manually. Your choice. • Completed Zone 2 and 4×4 workouts are saved back to Apple Health so all your training lives in one place. IPHONE + APPLE WATCH • Plan and review on iPhone; train with your zones on your wrist. PRIVATE BY DESIGN • 100% on-device. No account, no sign-up, no server. • Nothing you enter or that we read from Apple Health ever leaves your device. • No ads, no analytics, no tracking, no third-party SDKs. • Your Health data is never used for advertising — ever. WHO IT'S FOR • Runners, cyclists, rowers, and anyone doing cardio who wants structure instead of guesswork. • Beginners building a base and experienced athletes adding VO2-max work. FREE + AN OPTIONAL ONE-TIME UPGRADE • Everything above is free: guided workouts on iPhone and Apple Watch, plans, zones, Apple Health sync. • One optional one-time purchase (Pro) unlocks the deeper coaching analysis: full readiness breakdown, overtraining guard, adaptive weekly progression, VO2-max trend, and CSV/JSON export. No subscription. Z2/4×4 Trainer is a fitness and training tool, not a medical device. It does not diagnose, treat, or prevent any disease. Talk to a healthcare professional before starting a new exercise program.