Pick Norwegian 4x4
The built-in profile includes four work intervals, each four minutes long, with recovery phases between them.
VO2 Flow for iPhone
Your 4x4 intervals.
Already set up.
Open the built-in Norwegian 4x4 profile and start your timer. VO2 Flow keeps track of the work and recovery phases, with audio cues when the phase changes.
Download VO2 FlowFree download. Optional Pro upgrade. See your local App Store for pricing.
From setup to session
Follow the timer
See the current phase and time remaining. Audio cues and haptics mark phase changes.
See completed sessions
Workout history is included free. Completed sessions are grouped by month.
Use your own interval pattern
The free app includes one custom profile. Set work and rest durations and the number of rounds. Pro adds unlimited custom profiles, removes ads and unlocks achievement badges.
Music controls during your session
VO2 Flow includes Apple Music controls and artwork in the workout screen. The timer supports portrait and landscape layouts.