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.
FEATURED BY
• Apple - App of the Day in 132 Countries
• Apple - Workout with Apple Watch, Quick HIIT Workouts
• Women's Health Magazine
• COACH Magazine
• SixColors.com
HIGHLIGHTS
• Highly Customizable
• 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!
PERSONALIZE YOUR WORKOUT
• Customize the Name, Duration, Alert, and Color for each interval
• Customize Alert Sounds and Voice Prompts to guide you 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
FLEXIBLE INTERVAL DURATIONS
• 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.
THE BEST APPLE WATCH INTERVAL TIMER
• Leave your phone at home with our standalone Apple Watch app
• 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 you 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
WORKOUT HISTORY USING APPLE HEALTH
• 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
GREAT FOR RUNNING AND CYCLING
• 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
MULTIPLE VOICES AND LANGUAGES
• 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.
Get Intervals Pro today, and your workouts will never be the same!
SUBSCRIPTION INFO
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.
Upon confirmation of the purchase, payment will be charged to your credit card through your iTunes account. Subscription renews automatically unless canceled at least 24 hours before 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: https://intervalspro.com/privacy-policy.html
I had almost given up on using my Apple Watch for serious run and cycle interval training until I found this app. Richly functional with a fantastic array of custom options to tailor to your needs. The remote app on the iPhone when you’re training indoors is the icing on the cake. Many thanks to the team at Interval Pro.
Functional but isolated
peterwoolston.com
Great app for the function of running intervals. It is isolated as an app however e.g. you can’t access your account via a browser or export your intervals to someone else. The app is clunky to setup and doesn’t follow normal app functions for copying, moving, etc - this is where external browser access would be great to simplify this fault. I’ve been using the app for over a few years 5 days a week so this review is based on my real user experience across years.Dont get me wrong, Intervals Pro is critical to my workouts & has been for years, but I don’t think it is user friendly or has functionality to make it a standout in 2025 and hence my rating.
Good app- difficult to turn off tts
Emms41
I left a review recently, saying that I was unable to turn off text-to-speech announcements.The developer reached out, and we were able to fix the problem. If anyone else is having issues disabling text-to-speech announcements, try rebooting both phone and watch, and manually re-syncing to the watch. That solved it for me.The customer support was prompt and helpful, and other than my tts problem, the app has worked great.
Developer Response
You can turn off all spoken text if you'd like. I'd be happy to help. Just tap on the More tab in Intervals and scroll down to 'Email Us'.
Disappointing
Vicki Franz
It started off great for the first couple of weeks - until there was an update then it wouldn’t sync from iPhone to Apple Watch. The phone said to install app on the watch but it was already installed. All updates done on phone and watch. Everything rebooted several times. App uninstalled on both devices and now I can’t reinstall - says my App Store and iTunes account has been disabled. Despite having changed Apple password I am still getting this message. Definitely a time waster and a waste of the $$ I spent upgrading.
• Quickly Mute Alert Sounds: You can now quickly mute alert sounds during your workout from both iPhone and Apple Watch.
• Apple Watch Settings: Many timer settings are now available directly on Apple Watch.
Version 2026.2
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
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
Seller
Intervals, LLC
Size
66.5 MB
Category
Health & Fitness
Compatibility
Requires iOS 16.0 or later.
iPhone Requires iOS 16.0 or later.
iPad Requires iPadOS 16.0 or later.
Mac Requires macOS 13.0 or later and a Mac with Apple M1 chip or later.
Apple Vision Requires visionOS 1.0 or later.
Apple Watch Requires watchOS 8.1 or later.
Location
This app may use your location even when it isn’t open, which can decrease device battery life.
