Interval Training at its best. Users love this app's simplicity, flexibility, fitness tracking, Apple Health integration, and great Apple Watch app.

Let Intervals guide you through any type of interval workout: running, strength training, yoga, stretching, circuit training, boxing, MMA, elliptical, rehabilitation, meditation, 7 minute workouts and many more.

• Highly Customizable
• Spoken interval names and prompts
• Customizable alert sounds
• Standalone Apple Watch workouts. Leave your iPhone at home!
• Workout History using Apple Health data
• View an Apple Watch workout live on your iPhone!
• Run in the background with the screen locked
• Play music or podcasts while using the app of your choice
• Bluetooth heart rate monitor support for Apple Watch or iPhone
• Fill your Activity Rings
• Backup your timers to iCloud
• Siri and 3D touch
• Share timers with friends
• Confetti, of course!

• Customize the Name, Duration, Alert, and Color for each interval in your timer
• Customize Alert Sounds and Voice Prompts to guide your through your workout
• Set a Countdown Alert when the interval is about to end
• Set Warm Up and Cool Down intervals
• Set the number of times to repeat the interval workout
• Optional vibrations at the end of an interval
• Optional halfway alert
• Set target heart rate ranges for each interval

• Time based (e.g., 45 seconds)
• Distance based (e.g., 0.25 MI or KM)
• Count up intervals keep running until your ready for the next interval
• Estimated time or distance. Count down time or distance to zero and then continue the interval, counting up until you're ready to move on

• Intervals on the Apple Watch takes advantage of all the latest fitness app capabilities in watchOS 4.
• Leave your phone at home and workout with Intervals on the Apple Watch
• View an Apple Watch workout live on your iPhone
• Alert Sounds and Voice Prompts to guide your through your workout
• Configurable haptic alert countdown that taps you on the wrist when the interval is ending
• Track heart rate, calories, distance, and pace
• Route tracking for running, walking, and cycling
• Optionally pair an external heart rate monitor to your Apple Watch for use in Intervals
• Workouts contribute to the Apple Watch Activity Rings

• Intervals has the best Apple Health integration of any interval training app
• Track heart rate, calories, distance, and pace
• Route tracking for running, walking and cycling
• Detailed stats for every interval
• All your data is safely stored directly in Apple Health

• Interval duration can be set to either a specified time or distance
• Display current pace, pace for the interval, or pace for the entire run
• Configure heart rate ranges per interval
• Analyze each interval of your run in the workout history
• Supported on Apple Watch and iPhone

• Intervals is a great choice for meditation and mindfulness sessions on iPhone or Apple Watch
• Save Mindful Minutes to Apple Health
• 5 soothing meditation sounds

• 7 minute workout
• Walk/Run workout for 0 to 5K Training
• Tabata workout

• Easily share your timers with friends to use

Get Intervals today and your workouts will never be the same!

What's New

Version 6.0.1

6.0.1 - Minor fixes and improvements.
6.0.0 - Introducing Intervals 6!
• Running, Walking and Cycling Interval Training for iPhone. No Apple Watch? Now you can workout with your phone and get distance and route tracking. • Distance Intervals. Now you can set the duration of an interval to a distance as well as a time. Great for running and cycling. • Count Up Intervals. For times when you just want an interval that counts up until your done. • Estimated Duration Intervals. When you enable the estimated duration switch on an interval, the timer will count down to zero and then begin counting up until you're ready to move on. • Workout Interval Stats. Get detailed information (duration, calories, average heart rate, distance, and pace) for every interval in your workout. • New Apple Watch Shortcuts. When the timer is running, tap the screen once to hear the current time for the interval, tap twice to pause, and tap three times to advance to the next interval. Easily customize the shortcuts in Settings. • Other fixes and improvements. Workouts are now automatically saved to Apple Health only if the workout length is more than 1 minute. Many user interface improvements. Improved distance tracking.
If you have questions or need assistance, I'd be happy to help. Just tap on the Settings tab in Intervals and scroll down to 'Send Feedback'. Happy Workouts!

Ratings and Reviews

4.7 out of 5

920 Ratings

920 Ratings

Love, must have


I absolutely love this app. Finding an interval app that is so customizable is hard, and I've tried most out there. This app supersedes all other apps out there, it is super affordable, and the summaries are great. It shows total time, active cal, distance, avg. pace and heart rate. It integrates smoothly with health an the activity rings on the watch if you use that. Also, fully functional on the watch only. I don't carry my phone so finding an app that worked independently was imperative and this one does.

On another note, I had an initial issue when I first upgraded to the paid version where my distance, calories, and avg. pace were not showing in my summary and the developers/support staff not only responded to my email within hours, but walked me through different solutions. I realized that it may have been that I tried using it rather quickly after the upgrade and it possibly took maybe 12-24 hours for the app to fully get to its potential and upgraded features, so I count that as user error, but nonetheless the quick and great support set this above the bar for my standards, so much so that I decided to write my first and only app review and I've been an avid iPhone owner since the first release.

Big thanks to Jeff Bailey, you're an awesome person for this brand, either as a rep, support staff, coder, or creator you've got me hooked and hope to see more from you guys at "Intervals".

Great Data Collection Tool

Angie Rhodes

As a behavior analyst, I use this app when collecting data in intervals in classroom, home and community settings. I love it, and here are three reasons why: 1) It has an option for haptic alerts at the end of each interval. This is much less disruptive for the client, who does not need to be subjected to intrusive beeps, chimes or buzzers every 30 or 60 seconds. 2) The app has an Apple Watch version so I don’t need to have my phone on me when trying to work with clients. My hands are free, and it doesn’t look like I’m constantly checking texts or emails at work. 3) When I emailed the developer with a question, I got a quick response. This is a reflection of the strong support behind the app, which is much appreciated! I will be recommending this app to all of my colleagues!

Easy to set up easy to use


Very happy with this app. I'm doing progressive interval training for a competitive run, so have a different plan each day. It's easy to set and update. The data from my Apple Watch syncs right into the workout activity stored in the iPhone. (It'd be cool to have more breakout info for each segment, you know, just cuz it's fun to dig into the numbers.)
I could do my plan with the free version, but I paid the $3.99. Why not support the developers, and I can't believe that in the other reviews someone complained about the cost. If you use it 2x per week for 1/2 training for a month, you're paying $1 per hour.
So: very happy, easy to use, keeping the focus on the workout to the Watch or iPhone.


FourthFrame Technologies LLC
45.4 MB
Health & Fitness
Requires iOS 11.0 or later. Compatible with iPhone, iPad, and iPod touch.
Age Rating
Rated 4+
This app may use your location even when it isn't open, which can decrease battery life.
© 2017 FourthFrame Technologies, LLC
In-App Purchases
  1. Intervals Pro $4.99


  • Family Sharing

    With Family Sharing set up, up to six family members can use this app.

  • Siri

    Get things done within this app using just your voice.

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