⚡ 4x4 TRAINING ⚡

HIGH-INTENSITY INTERVAL TRAINING SYSTEM

Connect at least one device to begin (HR monitor or bike)
HR diagnostics (optional, local only)

Raw HR packets are health data. Recording is off by default and stays in memory. Nothing is uploaded. Download before reloading or closing this page.

Heart Rate Zone

HR disconnected - connect a monitor to begin.

--
BPM
--
ZONE 1
Recovery
90-110
1
ZONE 2
Endurance
110-130
2
ZONE 3
Tempo
130-145
3
ZONE 4
Threshold
145-158
4
ZONE 5
VO2 Max
165-173
5

Time in HR Zones

HR unavailable: 00:00

Heart Rate
-- bpm
Zone --
Power
-- W
Cadence
-- rpm
Workout Time
00:00
Indoor Speed
-- km/h
Indoor Distance
-- km
Avg (recorded): -- km/h
Max (recorded): -- km/h
Calories (estimated)
-- kcal
Mechanical work: 0.0 kJ
Waiting for recorded power during active workout time.
HRV (RMSSD estimate)
-- ms
--

Trainer-derived indoor speed/distance: waiting for telemetry.

Ready to Start
00:00
Next Phase:
Warm-up

Workout Plan