Interval Flow

Stop missing intervals. IntervalFlow is a free, no-button HIIT interval timer that keeps you in the zone with full-screen color cues, strong vibration pulses, short voice prompts, and blind gestures.

Built for real training

Works with any interval-based sport: treadmill sprints, spinning, jump rope, rowing, battle ropes, and classic Tabata. Pick a preset, hit start, and follow the colors:

- Amber = Prepare: get set

- Red = Work: give it your all

- Green = Rest: recover

A huge, glanceable countdown switches phases automatically, round after round, until you're done — then shows your total time and completed rounds.

Control it without looking

- Double-tap anywhere on screen: pause or resume

- Long-press anywhere: finish the workout

No tiny buttons to miss mid-sprint, and the screen stays on while you train.

See it, feel it, hear it

- Short voice cues call out every phase: "Let's go" for work, "Time to rest" for rest, "Workout completed!" when you're done

- A 3-2-1 beep counts down the final seconds before each phase

- A triple vibration pulse fires the instant a work or rest phase begins, and again at 3 seconds left

- Prefer silence? Turn sound cues off in one tap on the setup screen, and train on colors and vibration alone — perfect with music blasting or in a noisy gym

Never loses time

- Drift-free timing engine: accurate to within 1 second over 30+ minute sessions

- Keeps running on the lock screen and in the background

- Live notification lets you pause, resume, or finish right from the status bar

Your workouts, your rules

- 4 built-in presets: Treadmill Sprint, Jump Rope HIIT, Classic Tabata, Spinning Sprint

- Adjust work, rest, and rounds in seconds; save unlimited custom presets with your own names

- Remembers your last selection

Privacy first

Free to use. No account needed — your workouts never leave your device, and no sensitive permissions are requested. A single lightweight banner ad on the setup screen — never during your workout.

Start your next interval — and finish it strong.