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Choose a ready-made workout
Explore sessions for run/walk training, speed, intervals, and endurance. Start immediately or add one to your workouts.
Interval timer for iPhone + Apple Watch
Running Interval Timer
for iPhone & Apple Watch
Run. Walk. Repeat.
Interval Run is a running interval timer and workout builder for iPhone and Apple Watch. Pick from 30 ready-made workouts or build every step yourself, then follow voice cues without interrupting your music.
No account · No ads · No tracking
Pick. ready-made workouts
Voice cues over your music
Ready-made workouts
Advanced workout builder
Voice-guided intervals
Runs from Apple Watch
Start your way
Pick it. Build it.
Go run it.
02
Customize every step
Keep setup simple or build a detailed sequence with multiple steps, recovery periods, and warm up and cool down.
03
Run without watching the clock
Voice cues, haptics, Live Activities, and bold color changes keep every transition clear while you stay in motion.
Built for every interval
Start simple.
Go as deep as you need.
Choose a plan, shape every interval, and let Interval Run handle the session across iPhone and Apple Watch.
Ready-made workout library
Choose from curated workouts across run/walk, intervals, speed, and endurance.
Advanced workout builder
Create multi-step sessions with custom work, recovery, rests, repeats, and longer interval durations.
Hands-free guidance
Hear voice cues and feel haptics while your music plays and your iPhone stays locked.
Lock Screen and Live Activities
See the current interval and workout progress on the Lock Screen and Dynamic Island.
Apple Watch workouts
Sync saved workouts, then start, control, and complete a session from your wrist without your iPhone nearby.
Health, history, and local backup
Save workouts to Apple Health, review completed sessions, and export or restore your data when needed.
Quick setup
Multi-step
Custom cues
Your workout, your structure
Simple when you want it.
Powerful when you need it.
Set up a familiar run/walk session in seconds, or shape a detailed workout one interval at a time.
- ✓ Warm up, cool down, repeats, and sets
- ✓ Multiple work, recovery, and rest steps
- ✓ Reordering, custom colors, and voice cues
From the workout library
Find a workout
worth repeating.
Explore real Interval Run templates for changing pace, building speed, and structuring recovery.
Explore Interval Run
Find the right timer
for your run.
Whether you start from a ready-made workout, build your own intervals, leave your phone at home, or rely on voice cues, Interval Run keeps every transition clear.
Run/Walk
Explore the run/walk timer →
Build a run/walk timer that fits your plan
Choose your run time, walk time, repeats, warm-up, and cool-down.
Apple Watch
See Apple Watch features →
Run intervals without your iPhone nearby
Sync a workout, then follow voice cues, haptics, and controls from your wrist.
Voice guidance
Learn about voice cues →
Hear every transition over your music
Keep your phone locked and your eyes on the road while Interval Run watches the clock.
Workout builder
Explore the workout builder →
Create every step of your session
Build a simple timer or a structured workout with repeats, recovery, rests, and custom cues.
Private by design
Your run is
your business.
No account to create. No third-party ads. No tracking SDKs. Workouts, history, and user-created backups stay under your control—not on our servers.
Read our privacy policyQuestions
Before your
next run.
How do I get started with Interval Run?
Download Interval Run on your iPhone and follow the in-app walkthrough. Then choose a ready-made workout from the library or build one from scratch.
Can I run with Apple Watch without my iPhone nearby?
Yes. Create or edit your workout on iPhone and sync it to Apple Watch first. You can then start, control, and complete the synced workout independently from your wrist, with voice cues and haptic alerts.
Does the timer work with music playing and the screen locked?
Yes. The workout continues in the background and with your iPhone screen locked. Voice cues announce transitions while your music continues, using your current audio output, including connected headphones.
How do I set up a run/walk workout?
On iPhone, set your run and walk durations, repeats, warm-up, and cool-down. Save the workout, then start it on iPhone or sync it to Apple Watch. You can also choose a ready-made workout or build a more detailed sequence.
What does a run/walk workout look like?
The 3:1 Run/Walk template uses a five-minute warm-up, six repeats of three minutes running and one minute walking, and a five-minute cool-down. That is 34 minutes. Select this library workout or enter the same timings yourself, keeping the final walking interval included. Use the timings from your own training plan.
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Pick one or build your own
Your next workout
starts here.
Made for iPhone and Apple Watch