4x4 Timer Interval Training
Norwegian 4x4 Interval Timer
Free · Designed for iPad
Train like Norwegian 4x4 interval method. VO₂ max interval timer clear cues: 4 min ON, 4 min OFF, repeat x4. Ideal for HIIT, cardio fitness, endurance and heart health.
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.
Ratings & Reviews
This app hasn’t received enough ratings or reviews to display an overview.
The developer, Kesem Solutions Pty Ltd, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Not Collected
The developer does not collect any data from this app.
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Seller
- Kesem Solutions Pty Ltd
- Size
- 12.2 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 13.0 or later.
- iPhone
Requires iOS 13.0 or later. - iPad
Requires iPadOS 13.0 or later. - iPod touch
Requires iOS 13.0 or later. - Mac
Requires macOS 11.0 or later and a Mac with Apple M1 chip or later. - Apple Vision
Requires visionOS 1.0 or later.
- Languages
- English
- Age Rating
9+
- 9+
- Contains
Health or Wellness Topics
- Copyright
- © Kesem Solutions Pty Ltd