Norwegian 4x4 Timer

Norwegian 4x4 Timer is a simple, offline interval timer built for the Norwegian 4x4 protocol and other high-intensity training. Open it, set your intervals, and tap start. That is the whole app.

THE PROTOCOL

The Norwegian 4x4 is a high-intensity interval session: four minutes of hard effort, three minutes of easy recovery, repeated four times. It is commonly used in endurance training to build an aerobic base. This app lets you run the standard protocol or adjust the hard and easy times to match your training plan.

TIMER MODES

• Norwegian 4x4: the standard protocol, four rounds of 4-hard / 3-easy, fully adjustable
• Zone 2 Steady-State: set a duration and pace one easy, conversational-effort session
• Custom Intervals: build your own session with any work and rest times, any number of intervals

WHO IT IS FOR

• Runners and cyclists who follow a structured interval plan
• Endurance and fitness athletes who already know the protocol they want to run
• Anyone who wants a clean timer without a coach talking at them and without a subscription

SOUND AND FEEL

• Loud alarm that sounds even on silent or vibrate: boxing bell, MMA gong, or bell + gong combo
• Vibration cues on every phase change so you feel the transition without looking at the screen
• A clear timer with elapsed time, time remaining, and the current interval at a glance
• A dark, OLED-friendly screen that stays easy on the eyes during a hard effort
• Keep-screen-on option so the display does not dim mid-session

KEEP TRACK

• Session log with date, duration, and mode (Norwegian 4x4, Zone 2, or Custom)
• Personal stats: sessions this week, weekly streak, total work minutes, total sessions, and your last session
• Your recent sessions stay on the device, ready when you open the app
• The training log runs entirely on your device. No account needed, no sync required.

WORKS WITH YOUR TRAINING PLAN

This is a timer, not a training plan. Set the work and rest yourself and it fits whatever you are already doing: a running plan, a cycling plan, a structured endurance block, or a single hard session. The custom mode handles any interval shape, so the timer adapts to your plan instead of the other way around.

PRIVATE BY DESIGN

The timer runs entirely on your device: no account, no sign-in, and no subscription. Your session history and settings stay on your phone. The only ads are optional rewarded videos — watch a short ad only if you choose to unlock a bonus colour theme (Frost or Ember). Nothing is forced, and the timer itself always works offline.

TRAINING CONTEXT

The Norwegian 4x4 is a well-known interval format used in endurance sport. This app is a timer to structure your own training. It does not provide training plans, does not coach, and makes no medical claims. This is a training and wellness tool, not a medical device, and it does not diagnose, treat, or prevent any condition. Stop and rest if you feel dizzy or unwell, and consult a qualified coach or healthcare professional before starting any new training program.

Full privacy policy: https://digirasplus.github.io/norwegian-4x4-timer-privacy/

Built by Digiras Software. Contact: 4x4-timer@digiras.com