Norwegian Singles

Norwegian Singles brings the Norwegian Singles Method (NSM) to your phone and Apple Watch, offering a practical training tool for runners who prefer controlled sub-threshold sessions over traditional high-stress VO2max work. Enter a recent race result and the app calculates your VDOT and personalized paces, then creates short, medium, or long controlled interval workouts or lets you build custom sessions. Norwegian Singles adapts elite practice for everyday runners, helping you accumulate more quality weekly training while recovering faster between hard efforts.

Key Features

Norwegian Singles generates workouts based on NSM pacing tables calibrated to your VDOT so intervals and paces match your current fitness.

Custom workout builder with adjustable distance, time, and quality targets for each rep and rest period, suitable for short, medium, or long interval sessions.

Send workouts to your Apple Watch with one tap and receive optional pace alerts during intervals for on-wrist guidance.

Editable warmup, cooldown, and rest intervals let sessions match your routine and preferences.

Built-in VDOT calculator, race predictor, and pace converter help align training targets and measure progress, and you can save workouts to a personal library while switching between metric and imperial units.

Advantages

Personalized pacing from recent race results makes workouts adaptive and efficient for a wide range of runners; Norwegian Singles focuses on accumulating controlled training volume with easier recovery between hard efforts.

Apple Watch integration provides seamless on-wrist guidance and optional pace alerts for interval work.

Flexible custom workouts and editable components support both structured plans and ad-hoc sessions.

Disadvantages

Watch integration is described for Apple Watch, so on-device interval guidance may be limited to that ecosystem.

The app relies on a recent race result to calculate VDOT, so newcomers without a recent time may need to estimate fitness.

The NSM approach de-emphasizes traditional high-intensity VO2max sessions, which may not match every runner's preferred training style.