Interval Run: Treadmill Coach

The same effect, in less time.

High-intensity intervals produce fat-loss results comparable to steady-paced running in about 40% less exercise time. The catch is doing them on your own: changing speed every minute, adjusting the incline, remembering what comes next.

Interval Run takes over the timing and the arithmetic. Put your earbuds in and follow what you hear.

Treadmill mode
It tells you when to change, to what speed and to what incline, before the interval starts. It also counts the seconds your belt needs to reach the target, so you are already at pace the moment the interval begins. Nothing to memorise, nothing to read.

Outdoor mode
GPS measures your distance and pace. Drift behind target and it says "a little faster", so the phone stays in your pocket. Your route is saved to your history with the map.

How the programs are built
Levels 1 to 10 map to maximal aerobic speed. Every walk, run and sprint pace is a fixed fraction of it, inclines adjust the speed with the ACSM metabolic equations, and heart-rate targets come from your age. After each session, one question about perceived effort tunes the next level. Beginner levels and runners over 65 get safety rules: sprints become runs and inclines are capped.
References: Léger & Mercier · ACSM · Tanaka HRmax · Borg CR10 · Wewege 2017 · Buchheit & Laursen 2013 · Helgerud 2007

14 proven interval programs
The same programs run on the treadmill and outdoors. From walking to sprints, pick what fits your fitness today.
· Beginner — Run-Walk, Power Walk, Slow Jogging, Easy Run
· Intermediate — Lose Weight, Endurance, Tempo, Pyramid, Fartlek, Hill Repeats, Legs Strengthening
· Advanced — 4 × 4 Intervals, Hill Sprints, Agility Booster

No subscription
All 14 programs are open from the start. No account, no sign-in, no internet connection. Removing ads is a single one-time purchase, and it is the only thing you can buy.