4Level

4Level is made for ambitious amateur athletes who already train regularly and want to know: How fit am I really — and am I sticking to what I set out to do?

WHAT 4LEVEL IS — AND WHAT IT IS NOT
4Level analyses the workouts you already record. It does not create training plans, workouts or coaching advice and does not replace a coach. You decide how you train; 4Level measures, explains and keeps you honest.

YOUR LEVEL, 1 TO 100
One number from three building blocks:
• Fitness — your training load of the last six weeks (CTL)
• Capacity — running VO₂max (VDOT) or cycling watts per kilo
• Consistency — how regularly you train and, once you set your resolutions, how faithfully you keep them

Calculated for every single day back to your first workout, using only what was known on that day. Every value shows whether it was measured or estimated; the whole formula is explained in the app.

STICK TO YOUR RESOLUTIONS
Set per sport — running, cycling, hiking, swimming, strength — how often and on which days you intend to train, or train as you feel like it. Add weekly, monthly or yearly kilometre targets if you like (not for strength). 4Level shows whether you are ahead or behind right now, a 26-week heatmap, your streak in weeks and your month balance. Flexible by design: ran Monday, Tuesday and Saturday instead of Monday, Wednesday and Friday? The week still counts. Measured retroactively for the last 26 weeks if you want.

LOAD, FATIGUE AND FRESHNESS
Fitness, fatigue and freshness (CTL, ATL, TSB) show whether you are rested, building or overloaded — judged on the trend of the last days, not on how tired you are right after a session. Race predictions for 5 km to marathon come from your runs of the last 120 days: pace and, if you record it, heart rate.

RECOVERY
After each session dots fill the gap at the bottom of your level ring; when the ring closes, you are recovered. How long that takes depends on the load and intensity of the session and on your fitness. 4Level also reads resting heart rate, heart rate over the day, HRV and cardio recovery, analyses your history once and adapts the recovery time to how you actually recover — Apple Watch or another device that writes heart rate to Apple Health. A notification when you are recovered is optional.

RUNNING, CYCLING AND HIKING
Yearly goals with a marker where you should be today, this year against last year and your best year, weekly volume, records, all years at a glance. Plus a searchable list of all your workouts.

WORKS WITH THE APPS YOU USE
4Level reads from Apple Health — everything your Apple Watch, Garmin Connect, Strava, Zwift, Wahoo and other apps write there. You choose per sport which app's recording counts; the same session recorded twice counts once, and missing heart rate, climbing or power is filled in from the other recording.

PRIVATE BY DESIGN
No account, no server, no analytics, no ads. Data is read from Apple Health and stays on your device.

PRICING
30 days free with everything included. Afterwards 4Level Pro: a yearly subscription (renews automatically, cancel anytime in your Apple Account settings) or a one-time lifetime licence.
Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

The level is a training aid, not a medical assessment. Try the demo without any data.