Ramp4x4: VO2 Max Trainer
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Description
Ramp4x4 is the easiest way to run the Norwegian 4x4, the interval workout most studied for raising VO2 max. One tap loads the whole session and coaches every phase on your Apple Watch, so you train heads-up instead of doing zone math with a stopwatch.
It does one thing and does it well. This is not a general fitness app. It is a purpose-built trainer for the Norwegian 4x4: a warmup, four 4-minute hard intervals at 85% to 95% of your max heart rate, three-minute recoveries, and a cooldown.
THE WORKOUT
One-tap Norwegian 4x4, set up for you
Big countdown and current phase, always on screen
Per-phase coaching so you know when to push, hold, and recover
APPLE WATCH FIRST
Haptics and voice cues at every phase change, so you feel the switch instead of watching the clock
Live heart rate against your target zone
Your iPhone mirrors the workout and can take over if the watch drops
HEART RATE, DONE FOR YOU
Target zones from your max heart rate, measured or estimated
Optional heart-rate-reserve (Karvonen) targeting
Works with Apple Watch or an external Bluetooth chest strap
AFTER THE WORKOUT
Summary and shareable card: total time, average HR, peak HR, and time above 90% of max HR
A 0 to 100 quality score for the session
A per-workout VO2 max estimate and your trend over time
Saves to Apple Health
FREE AND PREMIUM
Free includes the full Norwegian 4x4 on Apple Watch, live heart-rate coaching, voice and haptics, Apple Health sync, and the post-workout summary.
Premium (monthly or yearly) adds full workout history, VO2 max trends, the detailed quality-score breakdown, custom presets, a guided multi-week plan, and smart ramp modes.
WHY NOT JUST USE A TIMER
You can run a 4x4 with a stopwatch or Apple Fitness, but you have to build the nine phases yourself and watch both the clock and your heart rate while gasping. Ramp4x4 already knows the protocol and your zones, and cues every transition for you.
PRIVACY
Your heart-rate, workout, and location data stay on your device and in Apple Health. We never sell your data.
Ramp4x4 Premium is an auto-renewable subscription. Payment is charged to your Apple ID at confirmation of purchase and renews automatically unless canceled at least 24 hours before the end of the period. Manage or cancel in your App Store account settings.
Ramp4x4 is a training tool, not medical advice. The 4x4 is intense, so build up gradually and talk to a doctor before near-maximal intervals if you have any heart concern.
Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
Privacy Policy: https://bc1224.github.io/Ramp4x4/privacy-policy.html