Japanese Walking
Five slow/fast walking cycles with research context.
Read the workout guide →Practical interval training guides
Interval Training Guides
Explore running, walking, and HIIT intervals, then follow their exact steps with a timer for iPhone or Apple Watch. These guides explain the bundled Interval Run configurations and their training context.
Start with a workout.
Each guide includes a readable structure, a timeline, and an example from the app.
Tabata-Style 20/10
Eight 20/10 rounds, with timing and training context explained.
Read the workout guide →First Run
Short runs with longer walking breaks.
Read the workout guide →3:1 Run/Walk
Three-minute runs with one-minute walks.
Read the workout guide →Norwegian 4×4
Sustained efforts with easy recoveries between them.
Read the workout guide →Run/Walk Intervals for Beginners
Understand ratios and turn a plan into a timer.
Read the guide →Mona Fartlek Workout
Follow the 90, 60, 30, and 15-second sets.
Read the guide →Running Pyramid Workout
Build up and back down through seven timed efforts.
Read the guide →Speed Ladder Workout
See the short-to-long-to-short effort sequence.
Read the guide →Make it your own.
Browse the Interval Run workout library or learn how to build a workout step by step.
Find a timer for your next session.
Build a timer or choose a ready-made running, walking, or HIIT workout in Interval Run.
