Interval Flow
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About this app
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.
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.
Free HIIT interval timer, no buttons: colors, vibration, voice & blind gestures.
Updated on
Safety starts with understanding how developers collect and share your data. Data privacy and security practices may vary based on your use, region, and age. The developer provided this information and may update it over time.
- No data shared with third partiesLearn more about how developers declare sharing
- No data collectedLearn more about how developers declare collection
