Norwegian 4x4 Coach

Heart-rate interval coaching

Only for iPhone

Free · Designed for iPhone. Not verified for macOS.

iPhone

Norwegian 4x4 Coach guides you through the proven Norwegian 4x4 interval workout using your real heart rate, so you train at the right intensity instead of guessing. The session is simple and effective: a warm-up, four 4-minute work intervals at a hard effort, three recovery periods in between, and a cool-down. As you move through each phase, the app announces what's coming and gives short, infrequent spoken cues to push harder, hold steady, or ease off, based on your live and predicted heart rate. No staring at the screen, no over-coaching. FEATURES - Live heart-rate coaching with brief, well-timed spoken cues - Clear phase guidance: warm-up, 4x work intervals, recoveries, cool-down - Per-phase target heart-rate ranges, set as a percent of your max (e.g. 85%–95%) - Anticipates drift and nudges you before you fall out of range - Fully configurable: max heart rate, target ranges, phase durations, and the number of intervals - Choose the coaching voice from the voices installed on your device - Put the cues in your own words: customize every effort prompt and phase announcement in Settings - Keeps coaching with the screen locked, and dips your music or podcast only while a cue is speaking - Works with Bluetooth heart-rate sensors, including Polar H10, Verity Sense, and OH1, and standard Bluetooth chest straps - Export a full session (heart rate over time, the phase and round, and target zones) to share with Messages, Mail, Files, or an AI assistant for analysis, as a self-documenting file or plain text - Optional nag mode: repeat a cue while you are still out of your target range (off by default) - Clean, distraction-free design PRIVACY Norwegian 4x4 Coach collects no data. Your heart rate is used only on your device, in real time, and is never stored off-device or transmitted. There is no tracking, no analytics, and no account. SAFETY Norwegian 4x4 Coach is a fitness tool, not a medical device, and does not provide medical advice. High-intensity exercise carries risk. Consult a physician before beginning any new exercise program, and stop if you feel unwell. Requires a Bluetooth heart-rate sensor.

Ratings & Reviews

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More accurate startup coaching: the coach no longer tells you to ease off while your heart rate is still below the target range, including right after the sensor connects. New: an optional Nag mode in Settings repeats a cue while you are still out of range. The app version now shows in Settings and How it works. Plus minor refinements.

Version 1.2

The developer, James Weaver, 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.

    Privacy practices may vary, for example, based on the features you use or your age. Learn More

    Accessibility

    The developer has not yet indicated which accessibility features this app supports. Learn More

    Information

    Seller
    • James Weaver
    Size
    • 7.6 MB
    Category
    • Health & Fitness
    Compatibility
    Requires iOS 18.0 or later.
    • iPhone
      Requires iOS 18.0 or later.
    • Mac
      Requires macOS 15.0 or later and a Mac with Apple M1 chip or later.
    • Apple Vision
      Requires visionOS 2.0 or later.
    Languages
    • English
    Age Rating
    4+
    Copyright
    • © 2026 James Weaver
  • Developer Website
  • Privacy Policy

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