Intervals Pro: HIIT Timer 4+

Running & Tabata Workouts

Intervals, LLC

Designed for iPad

    • 4.8 • 11.8K Ratings
    • Free
    • Offers In-App Purchases


Custom Interval Training at its best for iPhone, Apple Watch and iPad. Featured by Apple and recommended by fitness instructors, personal trainers, marathon runners, and coaches.

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

• Apple - App of the Day in 132 Countries
• Apple - Workout with Apple Watch, Quick HIIT Workouts, GREAT on watchOS 8
• Women's Health Magazine
• COACH Magazine

• Highly Customizable
• iOS 14 Home Screen Widgets to quickly launch timers
• 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 using the app of your choice
• Bluetooth heart rate monitor support for Apple Watch or iPhone
• Fill your Activity Rings
• Siri Shortcuts
• Share timers with friends
• Time and Distance Goals
• Running Pace and Heart Rate Targets
• Auto pause and resume
• Send completed workouts to Strava
• Confetti!

• Customize the Name, Duration, Alert, and Color for each interval
• Customize Alert Sounds and Voice Prompts to guide your through your workout
• Set a Countdown Alert and vibrations when the interval is about to end
• Optional halfway alert
• Set target heart rate ranges for each interval
• Set time and distance goals

• Time based (e.g., 45 seconds)
• Distance based (e.g., 0.5 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.

• Leave your phone at home and workout with Intervals on Apple Watch
• Control your music or podcasts on the "Now Playing" screen
• 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
• Workouts contribute to the Apple Watch Activity Rings

• Intervals Pro 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 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

• Select the language and voice to use for all spoken alerts.
• Spoken alerts are localized to 10 languages. Chinese (simplified), Danish, Dutch, French, German, Italian, Norwegian, Polish, Spanish, and Swedish are all supported.

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


Intervals Pro is free to download and has a free timer. To create multiple timers and unlock all the features of the app, you may choose between a monthly or yearly auto-renewing subscription option.

Payment will be charged to your credit card through your iTunes account at the confirmation of the purchase. Subscription renews automatically unless canceled at least 24 hours prior to the end of the subscription period.

Subscriptions can be managed and auto-renewal turned off in Account Settings in the App Store app.

Privacy Policy and Terms of Service:

What’s New

Version 2024.1.2

Additional fixes to squash a few rare bugs.

Ratings and Reviews

4.8 out of 5
11.8K Ratings

11.8K Ratings

Omgoleus ,

Don’t judge it by the free version… worth every penny

Edited now that I paid for the app:
This is a fantastic app. Don’t judge the full version by the free version; the complaint I wrote below was an annoyance but I haven’t thought about it in years. I paid for this app and it does EVERYTHING I want and does it smoothly. I have created my own sequences with my own timing and my own spoken prompts, and if I want, I can share them with my friends. It integrates with Apple health and tracks the different things I use it for. I highly recommend it for what it is. It’s well designed and smooth and convenient, it does what I want without making me think about the app itself. Yes, I had to put some effort into creating my custom sequences, but it gave me the power and flexibility to make them exactly what I wanted.

I'm sure this is a fine app once you've paid, but if you download the free version, you can't even enter your own timing sequence to see how it works. You can only use the preconfigured sequence, which is hopelessly pointless. Even worse, if you try to enter your own sequence, you can spend a long time putting in times and labels and setting alarms... and then at the end of all that work it tells you that you can't save it without paying! An app developer that wastes your time to trick you into paying is pretty dishonest. From what I can tell, it probably works very well after paying, but wasting my time on purpose is totally unacceptable.

Developer Response ,

Hi, I wanted to let you know that Intervals comes with a free Standard Interval Timer that you can customize by tapping the edit (pencil) icon. Sounds like you tried to create a new Custom Timer. When you do that, Intervals displays a prompt letting you know that you can try out editing the timer to make sure it fits your needs before upgrading to Intervals Pro to save it. Happy to help more. Just tap on the Settings tab and scroll down to 'Send Feedback'.

GioTapia2o9 ,

Outstanding Intervals App

I don’t normally write reviews for apps or anything in general but I just had to talk about how good this app is. This is a fantastic intervals app for running, but Im sure would do great in cycling, or other workouts. My experience with this app has been superb and the Pro version of this app is incredibly affordable and a no brainer if you take exercising seriously. The customization of each workout and its intervals is fantastic. It is super specific regarding the settings you can customize and really easy to use. The apple watch integration to this app is outstanding, and syncs the runs automatically to the intervals app on your phone without having to wait or do anything tedious like other apps. You can connect strava really easily and send your workouts to strava with a click of a button. The heart rate integration is also great, allowing you to set minimum and maximum heart rates for your runs and it will alert you each time you go above or below certain heart rates or paces. I highly recommend this app as opposed to the stock apple workout app because this is so much easier to use and you can modify all your runs on your phone instead of on the watch which takes so much time. You can also easily organize runs and order them in folders with different colors, etc. I have switched to using this app primarily for all my easy runs and interval runs because it is that good. Highly recommend :)

dohspc ,

Helping me get back into Running!

This app is highly customizable helping me get back into running. It would be great if the app could capture elevation data and weather from the Apple Watch like the Apple workouts do, also pass split information and display them in the Apple Fitness App. As for timer customization it would be cool if countdown alert and countdown haptic were nested under the interval and rest sections so you could for example have an alert prior to a work interval but not an alert prior to the rest interval. Display customization requests include. Give the user the ability to turn off the GPS strength indicator on the watch display. Possibly add a 6th line item to the watch without having to swipe to another screen if using an Apple Watch 7. Add steps as a metric pulled from the Apple Watch. I’m not sure if this is possible for a non Apple workout app but when you leave the app it doesn’t go back to the workout without manually going back to the app, on an Apple workout it goes back to the app automatically. Another thing is possibly creating some different app icons so users can customize the app look. As for any issues I’ve seen. I only use the Apple Watch version of the app when working out and I have seen where the Apple Watch is dropping saved timers from the view prior to starting a workout but I fixed this by forcing the Apple Watch sync from the app.

App Privacy

The developer, Intervals, LLC, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Usage Data

Privacy practices may vary, for example, based on the features you use or your age. Learn More


  • Family Sharing

    Some in‑app purchases, including subscriptions, may be shareable with your family group when Family Sharing is enabled.

  • Siri

    Get things done within this app using just your voice.

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