4x4 Intervals Training Norway
0+
Downloads
Everyone
info
About this app
4x4 Timer Norwegian Intervals is a simple, distraction-free interval timer designed for the Norwegian 4x4 training protocol, a well-known aerobic workout used to improve cardiovascular fitness and VO₂ max.
The method is straightforward:
4 minutes ON.
4 minutes OFF.
Repeat x4.
This app guides you through the full session with clear visual timers and optional sound cues so you can focus on the workout, not the clock.
Why Norwegian 4x4?
The Norwegian 4x4 protocol has been widely studied in exercise physiology research as an effective way to train aerobic capacity and endurance.
In recent discussions about longevity and brain health, Louisa Nicola highlighted this interval method as a powerful cardiovascular training approach used in performance and health optimization.
This app simply helps you run the protocol consistently.
Features
• Simple 4x4 interval timer
• Clear ON / OFF phase guidance
• Optional sound cues for interval changes
• Large easy-to-read timer for workouts
• Session progress tracking and streaks
• Minimal interface designed for training
No accounts.
No complicated setup.
Just start when you're ready.
How it works
Tap Start
Push hard for 4 minutes
Take 4 minutes full rest
Repeat for 4 rounds
Total session time: about 32 minutes.
Ideal for
• VO₂ max interval training
• Running intervals
• Cycling workouts
• Treadmill training
• Stepper or rowing workouts
• HIIT cardio sessions
Research context
The Norwegian 4x4 method has been studied in exercise science for its ability to stimulate high aerobic workload during short intervals. The app references this training approach discussed by neuroscientist and performance expert Louisa Nicola in conversations around cardiovascular fitness and long-term health.
This app does not provide medical advice and is intended only as a simple training timer.
The method is straightforward:
4 minutes ON.
4 minutes OFF.
Repeat x4.
This app guides you through the full session with clear visual timers and optional sound cues so you can focus on the workout, not the clock.
Why Norwegian 4x4?
The Norwegian 4x4 protocol has been widely studied in exercise physiology research as an effective way to train aerobic capacity and endurance.
In recent discussions about longevity and brain health, Louisa Nicola highlighted this interval method as a powerful cardiovascular training approach used in performance and health optimization.
This app simply helps you run the protocol consistently.
Features
• Simple 4x4 interval timer
• Clear ON / OFF phase guidance
• Optional sound cues for interval changes
• Large easy-to-read timer for workouts
• Session progress tracking and streaks
• Minimal interface designed for training
No accounts.
No complicated setup.
Just start when you're ready.
How it works
Tap Start
Push hard for 4 minutes
Take 4 minutes full rest
Repeat for 4 rounds
Total session time: about 32 minutes.
Ideal for
• VO₂ max interval training
• Running intervals
• Cycling workouts
• Treadmill training
• Stepper or rowing workouts
• HIIT cardio sessions
Research context
The Norwegian 4x4 method has been studied in exercise science for its ability to stimulate high aerobic workload during short intervals. The app references this training approach discussed by neuroscientist and performance expert Louisa Nicola in conversations around cardiovascular fitness and long-term health.
This app does not provide medical advice and is intended only as a simple training timer.
Updated on
Safety starts with understanding how developers collect and share your data. Data privacy and security practices may vary based on your use, region, and age. The developer provided this information and may update it over time.
No data shared with third parties
Learn more about how developers declare sharing
No data collected
Learn more about how developers declare collection
App support
About the developer
KESEM SOLUTIONS PTY LTD
gil@hidas.net
33 Cameron Avenue
Oakleigh South VIC 3167
Australia
+61 433 125 968
