Ramp4x4 Support
Ramp4x4: VO₂ Max Trainer — Norwegian 4×4 interval workouts for iPhone & Apple Watch.
Getting started
Start a workout on your Apple Watch for live heart-rate coaching — the watch owns the session, so cues keep coaching you even with your wrist down or the iPhone locked. You can also run a timer-and-voice session from the iPhone. Skip and previous act as manual phase changes; they never rewind your workout time.
Frequently asked questions
How are my training zones calculated?
Zones come from your Max HR (set in Profile → Metrics). The Norwegian 4×4 work target is 85–95% of your Max HR (the app’s VO₂ work range). On first launch we seed Max HR (from your age) and resting HR from Apple Health when available — you can adjust both anytime. Premium can fine-tune the exact zone percentages.
Is the VO₂ max a medical measurement?
No. The per-workout VO₂ max is an estimate from the heart-rate ratio method, for training guidance only. Ramp4x4 is a fitness app, not a medical device, and does not diagnose, treat, or prevent any condition. Consult a physician before starting an exercise program.
Managing your subscription
Ramp4x4 Premium is an auto-renewable monthly or annual subscription. Manage, upgrade, or cancel it anytime in Settings → [your name] → Subscriptions on your iPhone (or the App Store account screen). Cancelling stops the next renewal; you keep Premium until the end of the current period. Restore a previous purchase with Restore Purchases on the upgrade screen.
Heart rate, distance, or route isn't recording
Check that Ramp4x4 has access in Settings → Privacy & Security → Health (heart rate, workouts) and, for outdoor distance/route, Location Services. Location is only requested when you begin a workout, never on app open.
Voice cues or audio
Voice and haptic coaching — including separate heart-rate-drift cues — can be toggled in Settings on both the watch and iPhone, and during a workout from the in-workout settings. Coaching audio briefly lowers other audio (music/podcasts) only while a cue plays, then restores it.
Your data & privacy
Your health and location data stay on your device. See our Privacy Policy and Terms of Use.