The simple Norwegian 4×4 interval timer
One tap to start. Clear ON/OFF phases and voice cues so you can focus on the workout—not the phone. For runners, cyclists, rowers, and anyone doing structured cardio.
At a glance
- What it is: A minimalist interval timer that runs the Norwegian 4×4 protocol—four 4‑minute work intervals and four 4‑minute rest intervals (32 minutes total).
- Who it’s for: Adults doing structured cardio: runners, cyclists, rowers, treadmill and stepper users who want a clean, no-fuss timer.
- Problem solved: You need a timer that’s fast to start, easy to read while moving, and reliable so you can focus on effort, not the phone.
- Top features: One-tap start; big readable timer; clear ON/OFF phases; optional voice and sound cues; pause and resume; no account or sign-in.
You need a timer that just works
When you’re doing Norwegian 4×4 intervals, you need something that’s quick to start, easy to read at a glance, and clear about when to push and when to rest. You don’t want to fiddle with settings, create an account, or wonder if you’re in the right phase.
4×4 Timer keeps it simple
Tap Start and follow the protocol: 4 minutes ON, 4 minutes OFF, repeated four times. The app shows a big timer, labels each phase (ON 1/4, OFF 1/4), and can announce transitions and countdowns so you can keep your eyes on the road or the machine.
Features
- Norwegian 4×4 protocol — Four 4‑minute work intervals and four 4‑minute rest intervals, exactly as defined.
- Audio cues — Optional voice and sound cues: get ready, go, rest, 30 seconds left, 10‑second countdown, workout complete.
- No account — No sign-in, no history, no cloud. Use it offline.
- Pause and resume — Pause if interrupted; resume from the same second.
- Clear phases — Color-coded ON/OFF and a big countdown so you always know where you are.
- iOS and Android — One app, both platforms.
How it works
- Start — Open the app, tap Start. Optionally turn sound cues on or off.
- Work and rest — Follow the timer through four work phases and four rest phases. Push hard when it says ON; full rest when it says OFF.
- Done — When the last rest phase ends, you’re done. Tap to return to the start screen for your next session.
Screenshots
FAQ
- What is the Norwegian 4×4?
- The Norwegian 4×4 is a HIIT protocol: four 4‑minute high‑intensity work intervals with four 4‑minute rest intervals in between. Total time is 32 minutes. It’s used in research and by athletes and fitness enthusiasts for structured cardio.
- Do I need an account?
- No. The app works without sign-in. There’s no history or cloud sync—just open and start.
- Can I use it on a treadmill, rower, or bike?
- Yes. Use it for any activity where you want clear ON/OFF interval timing: running, cycling, rowing, treadmill, stepper, etc.
- Does it work offline?
- Yes. The timer and cues work fully offline. No internet required.
- Can I turn off the sound?
- Yes. There’s a sound toggle on the start screen. You can use the app with or without voice and sound cues.
- Is it on both iOS and Android?
- Yes. 4×4 Timer is available on the App Store and Google Play.
Download 4×4 Timer
Get the app and start your next Norwegian 4×4 session.