Interval Training at its best. Interval users love its simplicity, fitness tracking, Apple Health integration, and great Apple Watch app.

You'll love using this carefully crafted app to guide you through any type of interval workout: running, cycling, 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!
• Apple Health Integration. Save workouts, heart rate, calories, distance, pace, and route maps to Apple Health
• View an Apple Watch workout live on your iPhone!
• Run in the background with the screen locked
• Play music or podcasts during your workout using the app of your choice
• Preconfigured templates for HIIT, Tabata, 7 Minute Workouts and more
• Bluetooth heart rate monitor support for Apple Watch or iPhone
• Fill your Activity Rings
• Workout History
• 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

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
• Or 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 and distance, and pace
• Route tracking for running, walking and cycling
• 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 and distance, and pace
• Route tracking for running, walking and cycling
• All your data is safely stored directly in Apple Health

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

• Easily share your timers with friends to use

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

What's New

Version 5.3

• New Apple Watch text-to-speech and alert sounds! Intervals on Apple Watch now plays the same alerts as the iPhone.
• New premium alert sounds for Intervals Pro users! A variety of new sounds have been added, including some new choices for meditation and yoga workouts.
• Other fixes and improvements.

Please use the Send Feedback option on the Settings page (gear icon) if you have any questions. Happy Workouts!

Customer Reviews

4.6 out of 5

206 Ratings

206 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
45.8 MB
Health & Fitness
Requires iOS 11.0 or later. Compatible with iPhone 5s, iPhone 6, iPhone 6 Plus, iPhone 6s, iPhone 6s Plus, iPhone SE, iPhone 7, iPhone 7 Plus, iPhone 8, iPhone 8 Plus, iPhone X, iPad Air, iPad Air Wi-Fi + Cellular, iPad mini 2, iPad mini 2 Wi-Fi + Cellular, iPad Air 2, iPad Air 2 Wi-Fi + Cellular, iPad mini 3, iPad mini 3 Wi-Fi + Cellular, iPad mini 4, iPad mini 4 Wi-Fi + Cellular, 12.9-inch iPad Pro, 12.9-inch iPad Pro Wi-Fi + Cellular, 9.7-inch iPad Pro, 9.7-inch iPad Pro Wi-Fi + Cellular, iPad (5th generation), iPad Wi-Fi + Cellular (5th generation), 12.9-inch iPad Pro (2nd generation), 12.9-inch iPad Pro Wi‑Fi + Cellular (2nd generation), 10.5-inch iPad Pro, 10.5-inch iPad Pro Wi‑Fi + Cellular, 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 $3.99


  • 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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