On the Lock Screen and in the Dynamic Island
Lock your iPhone mid-workout and the cues keep playing. A live countdown shows on the Lock Screen, and in the Dynamic Island on iPhones that have one. Now and then iOS is slow to switch that countdown to the next interval. The cues are played by the app itself, so a late Lock Screen update doesn't delay them.
Sometimes the sounds can't play, for example during a phone call or with Sounds turned off. Then Interval Pal sends a notification in place of each sound, if you've allowed notifications.
Sounds over your music
A sound when each interval starts and 3-2-1 beeps before it. They play over Spotify, Apple Music or a podcast, and still play when your iPhone is on silent. Your music dips for a moment at each cue, with Lower Music During Cues on by default. The interval timer with music page explains the settings.
No ads, no account
There's nothing to sign up for, and no ads. Your workouts and history stay on your iPhone. Read the privacy policy.
Apple Health
With Pro, finished workouts are saved to the Apple Health app. If you wear an Apple Watch, the heart rate and calories it records show up in your workout summary.
Pick a timer
Each page has settings you can copy into any timer.
- Tabata timer: 20 seconds on, 10 off, 8 rounds, and where Tabata comes from.
- HIIT timer: Common work and rest settings, from 30/15 to 45/15.
- EMOM timer: A new set at the top of every minute, for 5 to 30 minutes.
- 10-minute EMOM: The 10-minute settings and three example workouts.
- Tabata vs HIIT: How the formats and work-to-rest ratios differ.
- Circuit timer: Stations, laps and rest, with the 7-minute workout as an example.
- Boxing round timer: Amateur and professional round lengths.
- Muay Thai round timer: Round formats with 1 or 2 minutes of rest, with sources.
- Interval timer with music: How the cues work with your music.
What it doesn't do
- There's no Apple Watch app.
- No AMRAP or For Time mode, and no count-up timer.
- It doesn't plan workouts or count reps.
Questions
Is there an Apple Watch app?
No. If you want intervals on your wrist, the Workout app on Apple Watch can run custom workouts with work and recovery intervals.
Which iPhones does it run on?
Any iPhone running iOS 18 or later.
Is Interval Pal free?
It's free to download. Running a workout needs Pro: start with a 7-day free trial of the yearly plan, or choose monthly or a one-off lifetime purchase. Prices are shown in the app before you buy.
Sources
Last updated 12 October 2026
Interval Pal is available on the App Store. Free to download. Running a workout needs Pro: 7-day free trial on the yearly plan, or a one-off lifetime purchase.