Intervals are useful for everything from beginner run/walk workouts to track repeats and high-intensity interval training. The challenge is keeping track of work and recovery periods without constantly looking at a clock.
A good interval timer solves that problem with audible, vibrating, or visual cues. Depending on how you train, that timer can be a standalone device, a GPS running watch, a fitness tracker, or an app.
Run/walk intervals can help beginners build running time gradually. Harder interval sessions can improve cardiorespiratory fitness in trained and recreational adults, although high-intensity work should be balanced with easier training and recovery.
Our best standalone choice remains the Gymboss miniMAX. For an app, Seconds is the most versatile cross-platform option. Runners who also want GPS and workout data should consider the Garmin Forerunner 165.
Top 3 Best and Favorites
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Best Interval Timer
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Best Interval Timer
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Gymboss miniMAX |
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CHECK PRICE |
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Best Timer App
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Best Timer App
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Seconds Interval Timer |
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GET THE APP |
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Best Watch Timer
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Best Watch Timer
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Garmin Forerunner 165 |
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CHECK PRICE |
Best Standalone Interval Timer
1. Gymboss miniMAX
The Gymboss miniMAX remains our best standalone timer if you want interval cues without carrying a phone or wearing a GPS watch.
What We Like
It can store up to 20 programs, with as many as 25 different intervals in one program.
Alerts can be beep, vibration, or both, and the removable clip works well on a waistband or running belt.
It also includes a stopwatch and clock and runs on a replaceable AAA battery.
Why We Like It
It does one job very well and does not depend on a phone, subscription, GPS signal, or touchscreen.
What to Consider
Programming complicated workouts on a small device takes more button presses than using an app.
What’s New
No replacement was needed. Gymboss still sells the miniMAX with the same core strengths: 25-step interval sequences, 20 saved programs, repeat groups, and beep/vibration alerts.
PROS:
- Highly customizable
- Saves 20 programs
- Beep and vibration alerts
- No phone required
CONS:
- Small display and button-based setup take practice
Best Running Watch for Intervals
2. Garmin Forerunner 165
The Garmin Forerunner 165 replaces the Forerunner 55 as our top watch for interval training.
What We Like
You can create structured intervals based on time or distance, choose work and recovery periods, set repeats, and add warm-up and cool-down steps.
Garmin also includes dedicated HIIT timers for AMRAP, EMOM, Tabata, and custom workouts.
Built-in GPS, wrist heart rate, PacePro, recovery time, and training-effect metrics give useful context after the session.
Why We Like It
It handles both simple run/walk intervals and more advanced workouts while recording the pace, distance, route, and heart-rate data you will want afterward.
What to Consider
It costs much more than a simple app or clip-on timer.
What’s New
The Forerunner 165 is a newer product line rather than a direct 55 successor. Compared with the older watch used here, it adds AMOLED, richer training metrics, Garmin Pay, and dedicated HIIT timer modes.
PROS:
- Time- and distance-based repeats
- Dedicated HIIT modes
- GPS and heart-rate data
- Bright AMOLED display
CONS:
- Overkill if all you need is a basic alarm
Best Heart-Rate Watch for Intervals
3. Polar Pacer
The Polar Pacer replaces the older Polar Unite because it combines wrist heart rate, built-in GPS, and a true interval timer in a lightweight running watch.
What We Like
Polar lets you create time- or distance-based interval timers for work and recovery phases, and the watch vibrates at each change.
More advanced phased training targets can be built in Polar Flow around heart rate, pace, duration, or distance.
The 40-gram watch also includes GPS, Training Load Pro, FitSpark, sleep tracking, and recovery tools.
Why We Like It
It is a strong choice for runners who like to structure sessions around heart rate and prefer Polar’s training ecosystem.
What to Consider
The MIP display is functional outdoors but less vivid than AMOLED.
What’s New
This replaces Polar Unite, which relied on a phone for GPS. Pacer adds built-in GPS, much longer training battery life, and a deeper running-focused feature set.
PROS:
- Time- and distance-based intervals
- Built-in GPS
- Strong heart-rate tools
- Lightweight
CONS:
- Less vibrant display than AMOLED watches
Best Fitness Tracker
4. Fitbit Charge 6
The Fitbit Charge 6 replaces the Charge 5 for people who want a slim fitness tracker rather than a full running watch.
What We Like
It includes built-in GPS, wrist heart rate, heart-rate-zone alerts, more than 40 exercise modes, and an HIIT workout profile.
During workouts it can provide time- or distance-based lap cues and heart-rate-zone feedback.
It can broadcast live heart rate to compatible fitness equipment and apps.
Why We Like It
It is small and comfortable enough for all-day use while still supporting basic interval and HIIT sessions.
What to Consider
It is less flexible than Garmin, Polar, Seconds, or Intervals Pro for complex custom interval structures.
What’s New
Compared with Charge 5, Charge 6 adds more exercise modes, improved vigorous-exercise heart-rate tracking, Bluetooth heart-rate sharing, Google Maps and Wallet, and updated exercise controls.
PROS:
- Slim tracker design
- Built-in GPS
- Heart-rate-zone feedback
- Works with compatible fitness equipment
CONS:
- Limited custom-interval flexibility
Best Simple Chronograph Watch
5. Timex IRONMAN T200
The Timex IRONMAN T200 is still current and remains a good choice if you want interval timing without GPS, apps, charging, or a touchscreen.
What We Like
Its timer can signal warm-up and cool-down segments along with repeating work and recovery periods.
Timex currently lists 300-lap data storage, a chronograph, INDIGLO backlight, and 100-meter water resistance.
A coin-cell battery means you never need to charge it before a workout.
Why We Like It
It is reliable, durable, and intentionally simple.
What to Consider
There is no GPS, heart-rate tracking, or automatic workout upload.
What’s New
No replacement was needed, but the old article understated its capacity: Timex now lists 300-lap data storage, and the T200 remains an active IRONMAN model.
PROS:
- No charging required
- Interval-training timer
- 300-lap storage
- 100-meter water resistance
CONS:
- No GPS or heart-rate tracking
Best Overall Timer App
6. Seconds Interval Timer
Seconds remains our best overall interval-timer app because it works on both major phone platforms and can handle everything from a simple run/walk workout to complicated circuits.
What We Like
Seconds includes templates for HIIT, circuits, Tabata, rounds, custom timers, compound timers, and run/walk workouts.
Compound timers can combine several interval structures in one session.
Spoken interval names and audio cues make it easy to follow workouts without looking at the screen.
Why We Like It
It is flexible enough for advanced workouts but still easy to use for basic repeats, and Android support makes it more broadly useful than several Apple-only alternatives.
What to Consider
The free version is more limited; frequent users will get more from Seconds Pro.
What’s New
Seconds is still actively maintained and now positions itself as an iPhone, Apple Watch, and Android platform with run/walk, EMOM, AMRAP, C25K, and other templates.
PROS:
- iPhone and Android support
- Excellent custom timers
- Run/walk template
- Strong audio guidance
CONS:
- Advanced use is better with the paid version
Best General Running App
7. adidas Running
The app once known as Runtastic is now adidas Running. It is best for runners who want GPS tracking and training plans in addition to guided workouts.
What We Like
The current app focuses on GPS tracking, pace and run statistics, voice coaching, challenges, guided runs, and adaptive training plans.
It can track running, walking, hiking, and cycling and connects activities with the broader adidas ecosystem.
It is a stronger all-purpose running log than a pure interval-timer app.
Why We Like It
It is a good choice if you want interval work to live alongside normal runs, plans, challenges, and long-term statistics.
What to Consider
Current adidas materials emphasize guided runs and training plans more than build-anything custom timers. For highly customized work/rest structures, use Seconds or Intervals Pro.
What’s New
The old Runtastic branding is obsolete. The current product is adidas Running, with GPS tracking, voice coaching, challenges, run statistics, and personalized training plans.
PROS:
- Full GPS running app
- Voice coaching
- Training plans and guided runs
- Tracks several outdoor activities
CONS:
- Less specialized for custom intervals than dedicated timer apps
Simplest Interval Timer App
8. Bit Timer
Bit Timer is still the best choice for Apple users who want the simplest possible interval setup.
What We Like
Set work, rest, and repeat values, then start. Distinct colors, tones, and haptics make interval changes easy to recognize.
The current app works on iPhone, iPad, and Apple Watch and continues in the background while the device is locked or another app is open.
Recent versions added saved favorites, iCloud syncing, HealthKit integration, and expanded Apple Watch support.
Why We Like It
It gets you from opening the app to starting a workout faster than feature-heavy training apps.
What to Consider
It is Apple-only, and some convenience features are tied to Bit Timer Pro.
What’s New
The app has changed substantially since the old article image. It now supports Apple Watch workouts, HealthKit, saved favorites, iCloud sync, background haptics/audio, and multiple languages.
PROS:
- Extremely fast setup
- Apple Watch support
- Works in background
- Clear tones and haptics
CONS:
- No Android version
Best Interval App for Apple Watch
9. Intervals Pro
Intervals Pro remains our favorite choice for runners who want advanced interval workouts on an iPhone and Apple Watch.
What We Like
Intervals can be based on time or distance and can include spoken prompts, custom sounds, haptics, pace displays, heart-rate targets, and route tracking.
The Apple Watch app can run independently while tracking heart rate, calories, pace, distance, and route.
Completed workouts integrate with Apple Health, and recent releases expanded sharing, export options, watch customization, and Strava upload.
Why We Like It
It is the most running-specific app here for Apple Watch users who want detailed interval data and standalone wrist-based workouts.
What to Consider
It is Apple-only, and the full feature set requires paid access.
What’s New
Intervals Pro is actively updated in 2026, with recent changes including improved Strava uploads, easier restart controls, new export formats, improved sharing, and more Apple Watch customization.
PROS:
- Time- or distance-based intervals
- Standalone Apple Watch workouts
- Pace and HR targets
- Strong Apple Health integration
CONS:
- Apple ecosystem only
Buyer’s Guide: Interval Timers and Apps
Standalone Timer, Watch, or App?
A standalone timer is best when you want simple cues and nothing else. A running watch is better when you also want pace, distance, heart rate, GPS, and workout history. An app is usually the least expensive and most flexible choice, but it may mean carrying a phone unless it has a standalone watch version.
Time vs. Distance Intervals
Time-based intervals work anywhere. Distance-based repeats are especially useful on the track or for race-specific training. If you want both, choose a GPS running watch, Polar watch, or running-focused app such as Intervals Pro.
Simple Repeats vs. Complex Workouts
A basic run/walk workout may need only two repeating timers. More advanced sessions can include warm-up, several interval lengths, repeat groups, and cool-down. Check how many unique steps the timer can handle.
Alerts
Audible beeps can be hard to hear around traffic or when listening to music. Vibration and haptic alerts are especially useful on watches and clip-on timers.
Phone-Free Training
If you do not want to carry a phone, choose a standalone timer, a GPS watch with interval support, or an Apple Watch app that can run independently.
Heart Rate, Pace, and GPS
These are unnecessary if you only need a timer. They become useful when you want to control the intensity of each repeat or review whether you held a consistent pace afterward.
Subscriptions
Many timer apps are free to download but charge for saved workouts, advanced timers, training plans, or analytics. Check whether the feature you need is included before building a large workout library.
Using Intervals Safely
Intervals do not have to mean sprinting. Beginners can alternate comfortable running and walking, while trained runners can use harder repeats appropriate to their fitness and goals.
Hard interval training creates more fatigue than easy running. Add intensity gradually, warm up before fast work, and allow recovery between demanding sessions. Pain, dizziness, chest discomfort, or unusual shortness of breath are reasons to stop.
FAQs
What is interval training?
Interval training alternates harder work periods with easier recovery periods. The intensity can range from gentle run/walk intervals to hard track repetitions or HIIT.
Are run/walk intervals only for beginners?
No. Run/walk is useful for new runners building running time gradually, but experienced runners may also use planned walk breaks for pacing, recovery, heat management, or long events.
Does interval training improve fitness?
Yes. Research consistently shows that high-intensity interval training can improve cardiorespiratory fitness, but easy and moderate continuous exercise remain important parts of a balanced program.
Is interval training better for weight loss than steady cardio?
Not automatically. Both interval and continuous aerobic exercise can support weight management. Long-term weight change depends on total activity, food intake, recovery, and consistency.
How often should runners do hard intervals?
That depends on experience and goals. New runners should first build consistency and easy aerobic volume; when adding faster work, begin conservatively and allow recovery between hard sessions.
What is Tabata?
The classic Tabata structure is eight rounds of 20 seconds of very hard work followed by 10 seconds of recovery, for four minutes total.
Should I use time or distance intervals?
Time is simpler and works anywhere. Distance intervals are useful for track sessions and race-specific workouts. GPS watches can automate both.
Sources and Further Reading
- 2024 umbrella review: HIIT and cardiorespiratory fitness
- CDC physical activity guidelines for adults
- Garmin Forerunner 165 interval-workout instructions
- Polar Pacer interval-timer instructions
EDITOR NOTES:
– Updated September 2026.
– Physical products use direct Amazon /dp/ASIN affiliate links with tag runintervaltimer-20.
– Apps use official developer/app pages and are not affiliate-linked.
– Amazon links are used for Gymboss miniMAX, Garmin Forerunner 165, Polar Pacer, Fitbit Charge 6, and Timex IRONMAN T200.
– Existing exact-match images are used for all recommendations.
