Interval Timer: Run Walk, HIIT

Interval Run is a running interval timer for iPhone and Apple Watch. Create run/walk intervals, sprint sessions, and HIIT workouts in seconds. Train with voice announcements and haptic cues, control workouts from Apple Watch, save sessions to Apple Health, and track your workout history.

Choose from 25+ ready-made running workouts or build your own. Follow intervals from the Lock Screen and Dynamic Island, and focus on your run.

25+ READY-MADE RUNNING WORKOUTS
• Explore run/walk workouts, running intervals, sprints, hill repeats, tempo runs, fartlek sessions, ladders, pyramids, and more
• Find workouts for speed, endurance, recovery, and different training goals
• Start any workout immediately or customize it to match your training
• Save your favorites to My Workouts for quick access

BUILD YOUR OWN INTERVAL WORKOUT
• Create simple run/walk intervals or advanced multi-step workouts
• Add warm-up, running, walking, recovery, rest, and cool-down sections
• Set a custom duration for every step
• Repeat intervals and complete workout blocks
• Add custom cues to guide you through each workout step
• Build sprint, HIIT, cardio, and structured running sessions
• Save multiple workouts and reuse them anytime
• Preview the complete workout before you start

VOICE & HAPTIC INTERVAL CUES
• Hear clear voice announcements at every interval transition
• Feel haptic cues when it’s time to run, walk, recover, or rest
• Keep your workout active while your iPhone is locked or the app is in the background
• Follow your current interval from the Lock Screen and Dynamic Island with Live Activities
• Listen to music, podcasts, or audiobooks while you train

RUN WITH APPLE WATCH
• Sync workouts to Apple Watch
• Start, pause, and control workouts directly from your wrist
• Run phone-free with your workouts ready on Apple Watch
• Follow interval progress without repeatedly checking your phone
• Track heart rate, distance, and active energy during your workout
• Get haptic interval cues directly on your Watch
• Save completed workouts to Apple Health

TRACK YOUR TRAINING
• Browse completed workouts in calendar and history views
• Review workout duration, intervals, distance, and active energy
• Look back at your running and interval training over time
• Share your workout results
• Export and restore backups of your workout data

MADE FOR RUNNERS WHO TRAIN WITH INTERVALS
Whether you’re starting with beginner run/walk intervals, adding speed work to your weekly training, preparing for a 5K or another race, or creating a challenging HIIT session, Interval Run keeps every interval clear from start to finish.

Use it as a simple run/walk timer, a running interval timer for speed training, an Apple Watch interval timer for phone-free workouts, or a flexible workout builder for more advanced structured sessions.

From beginner run/walk workouts to sprints, tempo runs, hill repeats, fartlek training, and custom multi-step sessions, Interval Run adapts to the way you train.

Start with one of 25+ ready-made workouts or create your own. Interval Run handles the timing so you can focus on your training.

Some features shown, including the full workout library, advanced workout creation, multiple saved workouts, and full workout history, require Interval Run Pro.

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