Support

Have a question, a bug, or a feature request?

Contacting Us

Email support@ntl.ai and we'll get back to you. If you're reporting a problem, it helps to include your iPhone model, your iOS version, and the interval settings you were using.

Common Questions

What is the Norwegian 4x4 protocol?

Four intervals of four minutes at high intensity, each separated by three minutes of active recovery, with a warm-up before and a cool-down after. The app's defaults are a five-minute warm-up, four work sets of four minutes, three minutes of rest between them, and a five-minute cool-down, which comes to 35 minutes in total.

Do the alerts work when my phone is locked?

Yes. Sound and vibration fire at every transition while a workout is running, whether or not the app is in the foreground, and they work with the screen locked and the ringer switch set to silent.

Will it interrupt my music or podcast?

No. Background audio keeps playing, and the transition tones are mixed in on top of it.

Can I use intervals other than 4x4?

Yes. Warm-up, work, rest, cool-down, and the number of sets are all adjustable on the home screen, and your settings are remembered for next time. Use “Reset to Defaults” in Settings to get back to the standard 4x4 workout.

Where is my data stored?

Only on your device. Anything the app saves, such as your interval settings, stays on your iPhone, and nothing is transmitted to us or to any third party. See the privacy policy for the details.