Every phase, your numbers
Warm-up, work, rest, exercises, rounds, round recovery and cooldown each get their own control, and the total time updates as you go.
Free to use · iPhone, iPad & Android
Set the intervals. Put the phone down.
A no-nonsense HIIT and Tabata timer. Warm-up, work, rest, rounds, recovery: set it once, then let the voice cues run the session while you train.
No account. No ads. Works offline.
One session, start to finish. Warm-up, two rounds of 4 × 20s on, 10s off, recovery, cooldown.
Warm up
Warm-up & round recovery
Work
Rest
Cooldown
3
Ways to build: Simple, Advanced, Presets
20+
Ready-made presets in Pro
800+
Exercises in the library
0
Times you touch the screen mid-round
Built for the session, not the settings screen
Everything you change often is one tap from the dashboard. Everything else stays out of the way.
Voice cues and beeps
Spoken phase changes, halfway alerts and a three-second countdown, or plain beeps, over your own music. Haptics too, if you'd rather feel it.
Stays on, stays out of the way
Keep the screen awake, keep going in the background, and pause automatically for a call or when your earphones disconnect.
Calories that mean something
Add age, height, weight and body fat once and estimates get personal to you. Skip it and the app still works.
Name the exercises Pro
In Advanced, give each round its own exercises, reps and effort level, and the app calls out what's next by name, not just “work”.
Save what works Pro
20+ presets across every level, next to your own saved workouts and favourites. Tomorrow's session is a single tap.
Every session on a calendar Pro
Finished sessions are recorded from day one, even on Free. Pro opens the calendar, each session's details, and week-by-week stats.
An exercise library, not a list Pro
Search over 800 moves, filter by equipment, and open a demo video for any of them, or add your own and reuse it anywhere.
Synced to your health app Pro
Finished workouts save to Apple Health on iPhone and Health Connect on Android, with the time and calories alongside everything else you track.
One timer, every format
Tabata, EMOM, AMRAP, HIIT or a circuit: they're all intervals, and Intervals One runs every one of them. Pick a format for how to set it up and workouts to try.
Tabata
20 seconds all-out, 10 seconds rest, eight rounds. Four minutes, done.
Work 00:20 · Rest 00:10 · Exercises 8
FreeGuide
EMOM
A rep target for every move. Hit it, then rest for whatever's left of the interval.
Work 01:00 · Rest 00:00 · rep targets on Pro
ProGuide
AMRAP
As many reps as possible in every work interval. It's how every move starts.
Any work and rest · no targets needed
FreeGuide
HIIT
Hard efforts, short recoveries, at whatever split suits you: 30/30, 40/20, 45/15.
Work 00:40 · Rest 00:20 · Round Recovery
FreeGuide
Circuits
A run of different stations, one after another, each with its own time if you like.
Same times free · own times on Pro
FreeGuide
A look inside
Ten screens from the app. Tap one for a closer look.
Same timer, at home on your phone
The workouts, presets and Pro features match on both. A few things follow each platform's own way of doing them.
iPhone & iPad
- Keeps your iPhone and iPad in sync with iCloud
- Apple Health sync Pro
- A reminder time for each day you train Pro
Android
- Pause, skip and stop from the notification while the screen is off
- Health Connect sync Pro
- Back up and restore your workouts and history Pro
Free does the workout. Pro does the programme.
The timer itself is never behind a paywall.
Free
£0for good
- Unlimited Simple workouts
- Warm-up, round recovery and cooldown
- Voice or beep cues, stage times, halfway and 3-second alerts
- Haptics, keep-screen-on, background workouts, pause during calls
- Personalised calorie estimates
No account, no card, no ads.
Just download and press start.
Just download and press start.
Free trial
Pro
Try it freethen monthly, annual or lifetime
- The Advanced builderDifferent exercises, reps and effort level for every round
- Presets and saved workouts20+ presets by level, your own workouts and favourites, with names suggested for you on supported devices
- The exercise libraryOver 800 moves with demo links, plus your own
- History and statisticsEvery session on a calendar, weekly stats and your streak
- Extra voice promptsExercise names, “next up”, rep counts, effort level and final-seconds alerts
- Health syncApple Health on iPhone, Health Connect on Android
Prices and trial length are shown in the app before you pay. Cancel any time from the App Store or Google Play.
Questions
Do I need Pro to use the timer?
No. Simple workouts are free to build and run, with voice cues, background play and calorie estimates. Pro adds the Advanced builder, presets and saved workouts, the exercise library, history and stats, extra voice prompts and health sync.
Is it on iPhone?
Yes. Intervals One is on the App Store for iPhone and iPad (iOS 17 or later), with the same timer, presets and Pro features as Android. Health sync goes through Apple Health, iCloud keeps your iPhone and iPad in sync, and Pro adds a reminder time for each day you train.
Is it on Android?
Yes. Intervals One is on Google Play (Android 8.0 or later), with the same timer, presets and Pro features as iPhone. Health sync goes through Health Connect, and you can control a running workout from its notification.
Will it talk over my music?
Yes. Keep playing from any app and the cues sit on top. Prefer it quieter? Switch to beeps, or turn the cues down and let haptics do the work.
What's the difference between Simple and Advanced?
Simple repeats one work and rest pair for the exercises and rounds you choose, and it's free. Advanced, a Pro feature, lets each round differ, with its own exercises, reps and effort level, for circuits, AMRAP and EMOM-style sessions.
If I don't subscribe, is my history lost?
No. Every finished session is saved in the background, free or Pro, but seeing your history and stats needs Pro. Upgrade later and everything you've done is already on the calendar.
How are calories estimated?
From the session length and intensity, adjusted by the details you choose to share: age, height, weight, body fat and gender. It's an estimate, not a medical measurement.
Does it sync with Apple Health or Health Connect?
With Pro, finished workouts save to Apple Health on iPhone and Health Connect on Android. You grant permission in the app, and can revoke it at any time.
Where do I get help?
There are tutorials built into the app under Help, and a contact form for bugs, suggestions and purchase questions. We read every one.
Your next twelve minutes are already planned.
Download free, set your intervals, press start.