ChainFlow: Interval Timer

A custom interval timer for routines where every interval can be different.

Most workout timers are built around repeating the same work and rest periods. ChainFlow lets you build the exact sequence you need, with individual timing for every step.

Create HIIT workouts, circuit training sessions, stretching and mobility routines, boxing rounds, exercise sequences, drawing practice, focus sessions, and more.

BUILD ANY ROUTINE

Add as many intervals as you need. Give each one its own name and timing, then drag them into the exact order you want.

START FAST WITH TEMPLATES

Begin with ready-made HIIT, Tabata, Boxing, Morning Mobility, Pomodoro, and Gesture Drawing templates—or start completely from scratch. Every template becomes a normal ChainFlow routine you can fully edit.

HANDS-FREE TIMING

Hit Start and focus on what you're doing instead of watching the clock. ChainFlow automatically moves through your sequence and gives you clear audio cues at each transition.

• Works while your phone is locked or ChainFlow is in the background
• Live Activities and Dynamic Island support
• See your current interval and what comes next
• Pause, skip forward, or return to the previous interval
• Optional 3-2-1 countdown before starting
• Works alongside music, podcasts, and other audio
• Optional audio ducking during cues

BUILD ONCE. USE IT AGAIN.

Save your favorite routines, duplicate individual intervals or entire chains, reorder them anytime, and quickly adjust a routine for your next session.

ChainFlow works especially well when your routine doesn't fit a rigid repeating timer:

• Custom interval workouts
• Circuit training
• HIIT and Tabata
• Stretching and mobility
• Boxing and round training
• Exercise and strength training
• Yoga and meditation sequences
• Gesture and figure drawing practice
• Pomodoro and focus sessions

Whether you're training, stretching, drawing, studying, or building a routine of your own, ChainFlow keeps the timing out of your head so you can stay in the flow.