Interval Pal

The interval timer you can read mid-set.

Set your work, rest and rounds, tap play and train. Big numbers you can see from across the room, and cues that cut through your music.

Free for 7 days on iPhone. No ads, no account.

Get Ready, 4 seconds left. Round 1 of 8.

Get Ready. Round 1 of 8.

This one is running. Try the buttons.
The Timer screen: total time 05:55 with rows for work, rest, exercises, rounds, round rest and get ready

Set it up in seconds

Pick your work and rest times, how many exercises and rounds, a rest between rounds and a get-ready countdown. The total updates as you go, so you know how long the workout takes before you start.

Tabata, EMOM, boxing rounds or a circuit of your own: it all runs on the same simple screen, with one button to start.

Hear every change, even over your music

A 3-2-1 countdown before every change, and a different sound for work and rest. Cues play with your iPhone on silent and over Spotify, Apple Music or a podcast. Turn on Lower Music During Cues and your music dips for a moment at each one, so it's easy to hear.

Lock your phone mid-workout and the cues keep playing on time, with a live countdown on your Lock Screen and in the Dynamic Island.

The Interval Pal stopwatch mascot wearing headphones, keeping the beat

Save the workouts you repeat

Six built-in workouts to start with, from Classic Tabata to Strength Intervals. Save your own, give them a name and start any of them in one tap. Every finished workout lands in your history.

The Workouts screen listing saved workouts such as Morning Circuit and Boxing Rounds, and the built-in workouts
The History screen with workouts and time for the last 7 days, calories, average heart rate and a 30-day chart

Try it free for 7 days

Everything is included from day one, with no ads and no account.

Start with a free week of the yearly plan, or choose monthly or a one-time lifetime unlock. Prices are shown in the app before you buy, and you can cancel anytime in Settings.

Every workout
Tabata, HIIT, EMOM, circuits and boxing rounds, as often as you like
Saved workouts
Keep every routine and start it in one tap
Workout history
Everything you've done, with trends over 7, 30 and 90 days
Apple Health
Workouts saved to Health, with heart rate and calories
Sharing
Send a workout to a friend as a link
Your colours
16 themes, and a colour for every timer screen
Pal levels
Your Pal and your app icon get stronger as you train

Questions

How much does Interval Pal cost?

It starts with a 7-day free trial of the yearly plan, with everything included. After that it's a yearly or monthly subscription, or a one-time lifetime purchase. Prices are shown in the app before you buy, and you can cancel anytime in Settings.

Will I hear the cues over my music?

Yes. Cues play over music and podcasts, and with your iPhone on silent. Turn on Lower Music During Cues in Settings and your music dips for a moment at each cue, then comes back up.

What happens if my phone locks?

The cues keep playing on time, with a live countdown on your Lock Screen and in the Dynamic Island. If the sounds can't play, for example with sounds turned off, allow notifications for Interval Pal and each interval change still alerts you.

Does it work with Apple Watch?

There's no Apple Watch app yet. Finished workouts are saved to Apple Health, and the heart rate and calories your Apple Watch records show up in your workout summary.

Do I need an account?

No. There's nothing to sign up for, and your workouts and history stay on your iPhone.

Which iPhones does it run on?

Any iPhone running iOS 18 or later.

How do I cancel Pro?

Open the Settings app on your iPhone, tap your name, then Subscriptions, and choose Interval Pal. Cancel at least 24 hours before your trial ends or your plan renews and you won't be charged again.

Ready when you are.

Free for 7 days. iPhone, iOS 18 or later.