Run hard. Recover. Repeat.

1. 01Free run

   Just go.

   Start a free run and Intervals keeps score: distance, time and a rolling 1 km pace that smooths out the wobble of a steady run. Switch on spoken kilometre splits if you want them in your ear, and a countdown gets you off the line.

   • Rolling 1 km pace
   • Optional spoken splits
   • Start countdown
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   Free run

   Distance

   5.24km

   Elapsed

   27:41

   Rolling 1 km

   5:17/km

   Splits

   Km 35:18

   Km 45:16

   Km 55:14

   148 BPM

   PauseEnd

   Illustrative screen · sample data

2. 02Coached sessions

   A coach in your ear.

   Sessions are recorded and voiced by Intervals coaches, so every cue lands at the right moment in the rep. Built-in plans take you from Start running and Return to running all the way up to the marathon.

   • Recorded coach audio
   • Plans from first runs to the marathon
   • Included in Premium
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   Training plan

   Start running

   Week 1 · Run 2

   

   Your coach

   Hope

   1. Warm-up walk5:00
   2. Run 1:00 · Walk 1:30× 8
   3. Cool-down walk5:00

   “Easy effort. You should be able to talk.”

   Start run

   Illustrative screen · sample data

3. 03Custom intervals

   Build it. Run it.

   Lay out warm-ups, reps, recoveries and cool-downs by time or distance. During a rep the app shows your current pace, so you know how it’s going while it’s happening. Save sessions, build them into your own plan, or send a link to a friend.

   • Time or distance reps
   • Current pace on intervals
   • Share by link
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   Custom workout

   Track Tuesday

   Warm-up10:00

   Repeat × 8

   Run400 m

   Recover1:30

   Cool-down5:00

   Share linkSave

   Illustrative screen · sample data

4. 04Standalone Watch

   Leave the phone at home.

   Download a workout and its coach audio to Apple Watch, then run with the Watch alone. Haptics mark every change, your heart rate is on your wrist, and the run comes back to your iPhone afterwards.

   • Downloaded audio on the Watch
   • Haptic cues
   • Live heart rate

   Run 3/8

   4:10 /km

   400m

   Current

   4:10

   /km

   Heart

   150

   bpm

   → Recover

   Illustrative screen · sample data

Rolling 1 km pace

Steady runs show your pace over the last kilometre, so one slow corner doesn’t wreck the number.

Current pace

Intervals show what you’re running right now, rep by rep.

Spoken splits

Optional kilometre splits and time milestones, read out between cues.

Start countdown

A countdown before the first step, so the clock starts when you do.

Haptics

Apple Watch taps your wrist when the session changes.

Shoes

Track mileage for each pair, set a default and retire the old ones.

After the run

Tag it EASY, OK or HARD and add a note while it’s fresh.

Apple Health

With your permission, runs save to Apple Health and Intervals can show your fitness trends.

History

Runs sync to your account, so a new phone picks up where the old one left off.

Premium is sold by Apple as a monthly or yearly subscription. Prices above are for the UK, US and eurozone App Stores; Apple sets local prices in other countries. Apple decides who is eligible for the 14-day free trial. After the trial, the subscription renews automatically at the monthly or yearly price you chose unless you cancel at least 24 hours before the trial ends. There’s no web checkout; you manage or cancel the subscription in your Apple account.