2026.8
2026-09-12
Import. Train. Repeat. Intervals Pro can now import structured workouts from FIT, ZWO, and Seconds Pro files. Plus, enjoy steadier Current Pace updates and a fix for Last Split Pace on Apple Watch.
2026.7
2026-07-21
Restart the current interval quickly on iPhone and Apple Watch. Improvements to Strava upload and the 3-second countdown before the workout starts on Apple Watch.
2026.6
2026-07-13
New workout export options (Plain Text, Markdown, JSON), new Apple Watch customization options, and more...
2026.5
2026-06-15
The Logbook is easier to browse with a month picker, and completed workout stats are easier to share.
2026.4.1
2026-05-26
Fixed an issue where some timers could remain on screen after completion, even though the workout was saved. Improved permission checking during timer setup.
2026.4
2026-05-25
Sharing timers is easier with iCloud Share Links and improved file sharing, and we have given you more control when Apple Health is not desired or hasn’t been set up yet.
2026.3.3
2026-05-18
Fix to ensure Apple Health permissions are not required when Fitness Tracking is disabled.
2026.3.2
2026-05-14
Bug fixes and changes to improve workout tracking.
2026.3.1
2026-05-12
Fix for starting the workout when the Apple Health Session Type is set to None.
2026.2
2026-01-15
• Quickly Mute Alert Sounds: You can now quickly mute alert sounds during your workout from both iPhone and Apple Watch.
• Apple Watch Settings: Many timer settings are now available directly on Apple Watch.
2025.6.2
2025-11-13
Added back support for users running iOS 16. Other updates include:
• Timer Editing: Intervals with a zero duration will now display as 'Disabled' for clarity.
• Apple Watch: If any Alert Sound is set to 'Silence', the Apple Watch haptic will now always still tap your wrist.
• Fixes and improvements: Includes improved display of long interval names.
2025.6.1
2025-11-12
• Timer Editing: Intervals with a zero duration will now display as 'Disabled' for clarity.
• Apple Watch: If any Alert Sound is set to 'Silence', the Apple Watch haptic will now always still tap your wrist.
• Fixes and improvements: Includes improved display of long interval names.
2025.6
2025-11-04
Now you can configure your Apple Watch screens to show both the upcoming interval’s name and its duration, so you’re always prepared for what’s next. Also includes other fixes and under-the-hood improvements.
2025.5
2025-10-07
Additional updates to support the new OS versions on all platforms. Also, other fixes and improvements, including a new Lifetime purchase option.
2025.4.1
2025-09-17
• Fix for “Next Interval” button not showing for long interval names
• iOS 26 Support & More: Updates to support the new OS versions on all platforms, bug fixes, and under-the-hood improvements.
2025.4
2025-09-14
iOS 26 Support & More: Updates to support the new OS versions on all platforms, bug fixes, and under-the-hood improvements.
2025.3
2025-08-06
New workout template for Japanese Intervals Walking. This fitness trend, developed by Japanese researchers, alternates between normal and brisk walking intervals to improve cardiovascular fitness and overall health.
2025.2
2025-05-06
Improved Heart Rate Monitor Support: It's now easier and more reliable to connect your Bluetooth Heart Rate Monitors.
2025.1
2025-02-07
Apple Watch Improvement: You can now end a watch timer without first pausing the workout.
2024.6
2024-11-24
Apple Watch Improvements:
• When you tap the End button on your watch, you’ll be prompted to confirm ending the timer, restarting it, or skipping the cool-down interval.
• We’ve re-enabled automatic scrolling to the currently selected timer on the watch. The Auto Scroll switch at the top of the main folder list controls this behavior.
2024.5.1
2024-11-02
Fixes an issue with selecting a new timer in a folder on the watch.
2024.5
2024-10-31
• Workout Notes: Add notes to your completed Apple Health Workouts.
• Improvements & Bug fixes: Includes a fix to ensure preference changes are persisted after restarting the app.
2024.4.1
2024-08-01
Includes improvements for syncing timers to the watch.
2024.3
2024-05-28
• Workout Charts: New workout charts for heart rate, pace, cadence, and elevation are now available in the Logbook!
• Bug Fixes: Includes a fix that occasionaly prevents being able to see the details for all your intervals in the Logbook.
2024.1.2
2024-01-01
Additional fixes to squash a few rare bugs.
2023.5
2023-09-18
Support for the latest and greatest on iPhone and Apple Watch.
2023.4.3
2023-06-12
Apple Watch fix when resuming a workout manually after an auto pause.
2023.4.2
2023-06-05
Auto Pause and Resume for Apple Watch has been improved to be more responsive and save the appropriate events to Apple Health.
2023.4.1
2023-04-20
Fixed a display issue for the small Home Screen Widget.
2023.4
2023-04-16
• Added new Apple Health activity types for timers.
• Fixes and improvements: Includes a fix to ask for Apple Health permissions if needed when starting a workout on the watch.
2023.3
2023-04-01
Added new settings for the Apple Watch app:
• An experimental feature to use Workout Activities for intervals.
• When selecting a new timer on the watch, you can now turn off the ability to auto scroll to the current timer.
2023.2.1
2023-03-09
Improvement to Strava upload to filter out bad data.
2023.2
2023-02-20
• Shortcuts Link: Create a Shortcuts link to start a timer. You can add the link, for example, to a Siri Shortcut or to a calendar entry to schedule a workout.
• Other fixes and improvements: Includes a stability fix for the watchOS app.
2022.4.1
2022-06-15
Fixes and improvements: Includes a fix for auto pause when fitness tracking is disabled on Apple Watch.
2022.4
2022-04-14
• Auto Pause and Resume for Apple Watch has been optimized to work like the Apple Watch App
• New iPhone Running Settings
• Fixes and Improvements: Includes optimizing distance tracking on iPhone
2022.3.2
2022-03-11
Added some safety checks to validate workout data.
2022.3.1
2022-03-02
Bug fixes and improvements: Includes an Apple Watch fix to handle intervals with an estimated distance of 0.00mi/km.
2022.3
2022-02-14
• Treadmill/Indoor Running Workouts imported into Strava now include pace information if step tracking was enabled for the workout. Other improvements include better Strava support for non-running workouts.
• Optimized CPU usage on iOS and watchOS to increase battery life and fix a rare issue where the iPhone app would be terminated when running in the background.
2022.2.5
2022-02-02
Improved the display of workout intervals data for smaller devices in the Logbook. Added a link to Privacy Policy information on the More tab.
2022.2.4
2022-01-31
Strava upload improvements for distance and pace.
2022.2.3
2022-01-23
Improvements to Strava upload, Remove Watch View, and spoken pace on the watch.
2022.2.2
2022-01-21
Fixes and improved performance of loading the timer detail view.
2022.2.1
2022-01-18
Fix for the email support button. Also, check out our recent changes to support Strava, GPX and FIT Files.
2022.2
2022-01-17
• Strava Support! Now you can send your completed workouts to Strava.
• We also added GPX and Garmin FIT File Export.
• The workout detail screen has new action to delete the workout.
• You can also celebrate your workout with confetti on the workout detail screen!
2022.1
2022-01-04
Auto Pause & Resume Alert Fix for Apple Watch.
2021.8.2
2021-10-01
Now you can select up to 5 workout stats for each watch screen in the new watchOS 8 app!
2021.8.1
2021-09-30
Fixes and improvements, including support for iOS 15 time sensitive notifications.
2021.8
2021-09-29
Streamlined ending a timer on the watch. Other fixes and improvements.
2021.7
2021-09-25
Added Apple Watch "quick tap" action support for watchOS 8. With a single or double tap on the timer screen you can pause, resume, skip intervals or get workout status.
2021.1
2021-01-07
Now you can customize the Logbook to display total distance, pace, or active calories in your list of completed workouts. This makes it easier to compare workouts over time.
2020.17.1
2021-01-01
Includes a fix for a crash when saving some timers. Also, check out our new features:
• Timer Icons: Now you can personalize your timers even more with a wide variety of fitness and other fun icons.
• Improved Permission Handling.
2020.17
2020-12-31
• Timer Icons: Now you can personalize your timers even more with a wide variety of fitness and other fun icons.
• Improved Permission Handling.
2020.16
2020-12-09
Optimize Intervals Pro on the new M1 Macs. Also, check out our other recent features:
• Quickly launch timers with iOS 14 Home Screen Widgets!
• New Airhorn Sounds
2020.15.1
2020-12-06
Fix for some icons not appearing in iOS 13. Also, check out our other recent features:
• Quickly launch timers with iOS 14 Home Screen Widgets!
• New Airhorn Sounds
• Other fixes and improvements
2020.15
2020-12-04
• Quickly launch timers with iOS 14 Home Screen Widgets!
• New Airhorn Sounds
• Other fixes and improvements
2020.14
2020-11-18
Apple Watch Sync Improvements and bug fixes
2020.13
2020-10-28
• Apple Watch Distance Display Improvements: Total distance on the Apple Watch is now displayed with two digits of precision (e.g. 2.25 mi).
• Running Splits: Splits are now displayed in the Logbook for new running and walking workouts.
2020.12
2020-09-03
Includes an Apple Watch app fix to only track steps for running and walking workouts.
2020.11
2020-07-20
• Route Map Improvements: Route map smoothing and improved filtering of invalid GPS locations.
• GPX file support for route maps: You can now share a GPX file of your route map. Just tap the share button on the route map screen.
• Bug fixes and improvements: The share card for the route map was improved to help ensure the entire route is shown when sharing the map of your route.
2020.8
2020-06-22
• Distance and pace can now be tracked on the iPhone for indoor treadmill workouts using Motion & Fitness Activity.
• Route Map Improvements: Weeding out bad GPS locations is more of an art than a science and we've made some changes to improve workout route maps.
• Siri Shortcuts for Apple Watch: Siri Shortcuts can now launch a timer on the Apple Watch.
• Other fixes and improvements.
2020.7
2020-05-30
• Cadence Tracking: Running and walking workouts now track cadence. Steps and cadence are displayed in the Logbook. Steps are also saved with the workout in Apple Health.
• Countdown Alert Fix: Fixed an issue with disabled countdown alerts for intervals with an estimated duration.
2020.6
2020-05-12
• VoiceOver Improvements: A number of fixes and improvements to VoiceOver on Apple Watch, including fixing an issue when selecting a new timer.
• Other Fixes & Improvements: Fixed an issue to ensure location tracking is turned off when a timer ends. Also, you can now import a timer from the iOS Files app.
2020.5
2020-05-10
• Auto Pause Workouts: Running, Walking & Cycling workouts can now be paused automatically when motion is stopped. When motion resumes the workout will continue automatically.
• Improved Pace Tracking: Current pace and pace targets now use an improved method to calculate pace. You will be prompted for the app to access Motion & Fitness Activity.
• Improvements on Apple Watch when Fitness Tracking is disabled. Intervals Pro allows you to run the Apple Watch Workout app or another fitness app at the same time as Intervals Pro when you disable Fitness Tracking. Now distance tracking is supported in this mode as well as intervals that specify a distance duration.
2020.4
2020-04-13
Fixes and improvements. Includes fixing an issue where the target pace was not saved for Set Timers. The type of timer is now displayed on the timer overview screen.
2020.3
2020-04-04
• Running Pace Notifications. Get notified when you're running too fast or slow. Pace targets can be set for each interval.
• Improved iPhone Calorie Tracking. Calorie tracking on the iPhone now takes into account the time paused during your workout.
• Other fixes and improvements.
2020.2
2020-03-07
• Improved Apple Watch Calorie Tracking: In addition to active energy, basal energy (BMR) is now tracked during your Apple Watch workout. This provides a better representation of total calories in the Apple Activity App and in Apple Health.
• Bug fixes and improvements: Fixed a rare Apple Watch workout location issue which caused the workout location to not be correctly recorded and active calories not to be tracked for some workouts. Fixed a Distance Goal issue where a goal of zero would cause distance to be repeated continuously. Distance goals of zero are now ignored.
2020.1
2020-01-22
• The Intervals Pro Timer Name is now shown as the name of the workout in the Apple Activity App.
• Bug fixes and improvements. Includes an improvement to add speed in workout gps data. This is useful when third party apps like HealthFit or RunGap are used to import Intervals Pro workouts into Strava or other services.
Happy Workouts!
2019.30
2019-12-14
This update is all about optimizing the app for power users.
• Skip the iPhone Workout Summary if desired.
• Apple Watch Workout Summary now has the control buttons at the top so you can quickly start your next workout.
Also includes other improvements and bug fixes. Happy Workouts!
2019.28
2019-12-02
• User Switchable Light/Dark Appearance: Now you can use dark appearance even if your device is set to light appearance!
• New Split Alerts: Distance and pace are now announced for each split.
• Improved Apple Watch "Quick Tap Alerts": The "Workout Status" quick tap alert now includes interval time remaining, heart rate, and distance/pace (if applicable).
• 10 Second Apple Watch Countdown Haptic Alert: A 10 second option was added to the Apple Watch Haptic Alert.
• Disable Apple Watch Remote Display: You can now disable the Apple Watch Remote display and alerts by tapping on the speaker icon on the Remote tab.
• Other Bug fixes and improvements.
Happy Workouts!
2019.27
2019-11-21
• New "Open Run" Workout Template. A new running template that simply counts up and tracks your run until you're ready to stop. Use as-is or customize as needed. For example, add time or distance goals.
• Bug fixes and improvements.
2019.26.2
2019-11-14
Bug fixes and improvements.
2019.26.1
2019-11-13
Fixes and improvements to our big iOS 13 & watchOS 6 update. Includes improvements for reordering timers.
2019.26
2019-11-07
Fixes and improvements to our big iOS 13 & watchOS 6 update.
2019.25
2019-11-05
Our BIG iOS 13 & watchOS 6 Update!
• Light and Dark Mode based on your system appearance
• New look for iPhone and iPad
• New Timers Tab with iOS 13 context menus (long press the timer row for a set of actions)
• New Apple Watch Remote Tab to view and get alerts for Apple Watch workouts on your phone
• Quickly skip multiple intervals during your workout
• Dynamic Text support based on system text size
• Calorie Tracking for iPhone, just like on Apple Watch
• New Meditation timer that uses support in watchOS 6 for mindfulness sessions
This version contains a fix for heart rate ranges not being saved.
2019.24
2019-11-02
Our BIG iOS 13 & watchOS 6 Update!
• Light and Dark Mode based on your system appearance
• New look for iPhone and iPad
• New Timers Tab with iOS 13 context menus (long press the timer row for a set of actions)
• New Apple Watch Remote Tab to view and get alerts for Apple Watch workouts on your phone
• Quickly skip multiple intervals during your workout
• Dynamic Text support based on system text size
• Calorie Tracking for iPhone, just like on Apple Watch
• New Meditation timer that uses support in watchOS 6 for mindfulness sessions
2019.23.1
2019-10-12
Includes an iOS 13/watchOS 6 fix that could occasionally cause the timer to crash if you were using a music or audio app at the same time.
2019.23
2019-09-14
• Pause/Resume Alert Sound: The default alert for pause/resume is spoken text, but it can now be customized by changing the "Default Alert" sound in "Sound & Speech Settings".
• Support for the original Apple Watch: Re-added support for the original Apple Watch and watchOS 4.3.
Happy Workouts!
2019.22
2019-09-10
• Timer pause & resume voice alerts for iPhone. New voice alerts on iPhone when a timer is paused or resumed. These alerts are also available in the Apple Watch app.
• Bug fixes and improvements.
Happy Workouts!
2019.21
2019-07-26
Bug fixes and improvements. Happy Workouts!
2019.20
2019-07-11
Minor bug fixes and improvements for the iOS and Apple Watch apps.
2019.19
2019-07-06
Minor fixes and improvements. Happy Workouts!
2019.18
2019-06-11
Minor fixes. Happy Workouts!
7.8.2
2019-05-20
• Halfway Done Alert. Know when to turn around and head home! The alert when your workout is halfway complete is now enabled by default for all newly created timers for running workouts. For existing timers of any type, you can easily turn it on in the Advanced section when you edit the timer.
• Heart Rate Monitoring Improvement. Now you can just set either the high or low target heart rate if desired. No need to set both if that's not what you want.
7.8.1
2019-05-16
7.8.1 fixes a couple of minor issues for our latest release:
• None to Run™ Training Plan. Intervals Pro has partnered with None to Run™ to bring you a 12-week running plan for beginner runners (upgrade required).
• Share Completed Workouts on Social Media. New Share Cards let you share your completed workouts to Facebook, Instagram, Twitter, Mail, iMessage and more.
7.8
2019-05-14
• None to Run Training Plan. Intervals Pro has partnered with None to Run™ to bring you a 12-week running plan for beginner runners (upgrade required).
• Share Completed Workouts on Social Media. New Share Cards let you share your completed workouts to Facebook, Instagram, Twitter, Mail, iMessage and more.
7.7
2019-04-27
• New Halfway Done Alert. When enabled, a new spoken alert will notify you when the workout is halfway complete.
• New Time & Distance Goals. Now you can set time and distance goals for your workout and get spoken alerts when reached. Great for running and other workouts where you set the number of cycles to "Until Stopped" and you want to be notified when you reach your goal. Edit the timer and scroll to the Advanced settings section to get started with both of these new features.
7.6.3
2019-03-21
Minor bug fixes. Happy Workouts!
7.6.2
2019-03-19
Bug fix to remove a sneak peak of an upcoming feature. Stay tuned :)
7.6.1
2019-03-17
Improvements to the "Continue until stopped" feature to work correctly with distance duration intervals.
Happy Workouts!
7.6
2019-03-12
• New option to continue the workout until stopped. Great for runs and other types of interval training where you want to continue repeating the intervals until you're ready to finish. Just edit the timer and change the 'Number of Cycles' to 'Until Stopped'.
• Bug fixes and improvements. Fixed an issue where default alerts could not be set to 'Text to Speech'.
7.5
2019-03-08
• New 4x4 Running Workout. 4 rounds of 4 minutes of high intensity exercise. A highly effective HIIT workout researched by CERG (Cardiac Exercise Research Group) in Norway.
• Add New Timer Improvements. Intervals Pro has 3 types of timers, 5 workout templates, and a 5K training program. Now its easier to choose which one is right for you with a redesigned Add Timer dialog.
7.4.3
2019-02-14
• iCloud sync improvements.
• Other fixes and improvements. Includes a change to no longer track workout routes for any indoor workout.
7.4.2
2019-02-04
• Total workout time now reflects the value of the "skip last interval" setting.
Happy Workouts!
7.4.1
2019-02-03
• Improvements to the new "skip last rest interval" option. It now only skips the very last reset interval even if the workout has multiple cycles.
Happy Workouts!
7.4
2019-01-31
• Get prepared for the next interval. Now you can get a spoken alert with the next interval name as soon as a new interval starts. Edit the timer and scroll down to the Advanced section to enable this option.
• Skip the last rest interval. With some workouts you might want to skip the last rest interval before the cool down interval.
• Randomize your workouts. Mix it up a little bit with your next workout. Enable the Randomize Order option and the order of intervals will be randomized with each run of the timer.
• Configure distance intervals with the HIIT Timer. Now all the timer types support distance based intervals. Just edit any interval's duration and you can choose between time and distance.
• Customize recovery between cycles. Now you can customize the recovery interval just like any other interval.
• Other fixes and improvements. Includes improvements to iCloud syncing.
Happy Workouts!
7.3.1
2019-01-19
Fix for an iCloud syncing issue.
Happy Workouts and don't forget to try out the new 3 Minute Plank Challenge with your co-workers and friends!
7.3
2019-01-18
• Now you can easily extend workouts. Have you ever almost reached the end of your workout, but wanted to keep going? Now you can quickly jump to the first interval after the warmup. Just tap the button to end the workout on your iPhone or Apple Watch and choose the "Restart" option.
• Other fixes and improvements. Restored support for some timers that used an older file format.
7.2
2019-01-15
• New 3 Minute Plank Challenge. Start the new year off right! Gather your co-workers, friends, or family for a daily planks challenge.
• Improved iPhone route & distance tracking. Improved the accuracy of location tracking on the iPhone.
• Active Energy kJ Support. The Active Energy unit (kcal or kJ) you specify in the Apple Health app will now be used by Intervals Pro.
• Other fixes and improvements. Includes improvements for deleting saved Apple Health workouts.
7.1
2019-01-08
Intervals 7.1 is all about more customization...
• Interval Timer Templates. Do you have favorite defaults when creating new timers? Now you can customize the templates used to create them. Just tap Settings->Details to get started.
• More Alert Customization. Now you can customize alert sounds for timer complete, halfway there, heart rate ranges, and more. Tap on Settings->Sound & Speech Settings to get started.
• iCloud Settings. It's easier to use Intervals on multiple devices or upgrade to a new iPhone or iPad. Settings are now automatically synced between all your devices.
• GPS Signal Strength for iPhone. Timers on the iPhone that track distance now show the GPS signal strength while the timer is running.
• Other fixes and improvements. Includes a fix for resetting the relative volume when using the remote watch view.
7.0
2018-12-30
• New Advanced Set Timer. Easily create complex timers with repeating sets of custom intervals!
• New Interval Colors. Six new interval color choices are available!
• Other fixes and improvements. Includes visual improvements to the Start/Pause/Resume button.
6.6
2018-11-30
• Heart Rate Range Alerts. New audible alerts when your heart rate goes out of the range you specify for an interval.
• Improved Workout Route Tracking. Additional filtering was added to remove bad GPS locations.
Happy Workouts!
6.5.3
2018-11-20
Reduced the size of the Apple Watch app by more than 50%.
Happy Workouts!
6.5.2
2018-11-14
• Fix to discard unsaved Apple Health Workouts.
• Improved handling of timers without fitness tracking enabled.
6.5.1
2018-11-08
Bug Fixes and Improvements. Includes an improved error message when the timer can't be started on the Apple Watch because Apple Health permissions have not been granted.
6.5
2018-11-07
• Siri Shortcuts Support. Edit any timer and tap "Add to Siri". Any started timer will also be donated as a Siri Suggestion.
• watchOS 5 Workout Tracking. Intervals Pro takes advantage of improved workout tracking in watchOS 5.
• Complication Support for the New Infograph Watch Faces. Intervals now provides complication support for Infograph and Infograph Modular watch faces. Includes showing the status of your running timer!
• New Apple Watch Quick Tap Action. Moving to the previous interval has been added to Quick Tap Actions. Configure in Settings->Apple Watch Settings.
• Improved Heart Rate Monitoring for iPhone". Using an external heart rate monitor with Intervals on the iPhone is now more reliable. Settings->Details now displays the last heart rate and date from the connected external heart rate monitor.
• Other fixes and Improvements. Fixed an iCloud syncing issue. Improved handling for timer pause/resumes when the side button and digital crown are pressed.
6.4.2
2018-10-08
Fix for color picker display issues
Happy Workouts!
6.4.1
2018-10-07
• Fix for the active timer display not showing the bottom status line for the 40mm Series 4 Apple Watch
• Fix for location services continuing after the timer is complete. The GPS signal strength will now only display while the timer is running
Happy Workouts!
6.4
2018-09-17
• Now Playing support on Apple Watch. For watchOS 5 users, you can swipe to the Now Playing screen in Intervals to easily control music or podcasts during your workout.
• New Apple Watch screen order. Similar to the Apple Watch Workout app, the timer list is now the first screen, the current timer is the second screen, and the "Now Playing" screen is last.
• Other bug fixes and improvements.
6.3.2
2018-08-20
Improvements to distance tracking for the Apple Watch.
6.3.1
2018-08-15
• Interval statistics now take timer pauses into account when calculating interval duration and pace.
• GPS Strength Indicator on Watch (zero to 3 dots).
• Improved Distance & Route Tracking.
Happy Workouts!