# 3-2-1 Go ! — 17 Interval Training Designs > Pre-designed HIIT workouts for aerobic performance improvement across multiple sports. (iPhone/iPad app by Xavier Bonacorsi.) - Source: https://appshunter.io/ios/app/3-2-1-go/id1239228420 (this page in markdown: same URL + `.md`) - Developer: [Xavier Bonacorsi](https://appshunter.io/developer/1239228419) - Category: Health & Fitness, Sports - Price: Free with in-app purchases - Rating: 5.00/5 from 1 App Store ratings · 18 written reviews indexed - Age rating: 4+ - Requires: iOS 12.0 · 24 MB - Languages: American English - Released: 2017-10-27 - Data updated: 2026-06-10 - Monetization: free with in-app purchases - User reviews in markdown: https://appshunter.io/ios/app/3-2-1-go/id1239228420/reviews.md ## What is 3? 17 HIIT WORKOUT DESIGNS ENGINEERED FOR RESULTS ! Whether spinning, running, biking, rowing, swimming, skiing..., nothing beats high-intensity interval training (HIIT) to improve aerobic performance. Knowing that it may be difficult to find or develop efficient (and exciting) HIIT workouts, we have done it for you ! Our 17 workout designs have been proven to yield quick and substantial improvements of key performance factors such as: - VO2MAX - ENDURANCE - ANAEROBIC CAPACITY 17 OPTIONS TO SUIT ANY OCCASION With various patterns of high and low intensity periods, our workouts are not only engaging, but physically and mentally sustainable. Ranging from 17 to 83 minutes, there is a workout to suit any schedule, motivation, and improvement goals. EASY TO FOLLOW TIMERS: - Red background for intervals; - Blue background for recovery periods; - Transition beeps and/or vibrations; - Intensity bar graphs with progress indicator; - Info tables showing interval & rest period times. INTERVAL INTENSITY If you know your MAP, FTP60 or MAS, interval intensities will be displayed either in power (watts) or in speed or pace. Intensity can also be set using the RPE (Rate of perceived Exertion) method. OUTDOOR & INDOOR (home and gym) TRAINING All workouts can be performed in any aerobic sport: spinning, cycling, running, cross-country skiing, roller skiing, rowing, swimming, skating, kayaking… RUNNERS Measure your Maximal Aerobic Speed (MAS) with our progressive field test. THE SPECIALISTS Developed by exercise physiology scientist and interval training specialist, Guy Thibault, Ph.D., with input from Canadian road cycling champion (2016), Bruno Langlois, our 17 workout designs have been successfully tested by many athletes and coaches. Trial version includes the first 2 workout designs. Purchase the complete version to unlock the other 15. ## Key features - 17 HIIT workout designs - Customizable timers with visual cues - Intensity display (power, speed, pace, RPE) - Suitable for running, cycling, swimming, rowing, etc. - VO2MAX, endurance, and anaerobic capacity improvement - Progressive field test for runners ## Pricing and in-app purchases Base price: Free. **One-time purchases** | Purchase | Price | Type | | --- | --- | --- | | Full Version | $3.99 | one-time | ## Recent user reviews (10 of 18) All indexed reviews: https://appshunter.io/ios/app/3-2-1-go/id1239228420/reviews.md ### 5/5 — J adore! *2022-09-21, version 3.7* Vous en avez marre des 6x1000 et 10x400, c est l application qu il vous faut pour rompre avec la monotonie. ### 4/5 — Améliorations proposées *2022-08-10, version 3.7* App sympa ! Ça dynamise les entraînements ! Cependant elle est un peu rustique, ça serait intéressant d’avoir les valeurs des blocs en fonction de la Vma ou pma rentrée avant l’entraînement afin de le mettre sur notre montre ou tout simplement ne plus avoir à checker le tél tout le temps ! Ou alors une voix qui parle dans les écouteurs ? Attention beug si on touche pas l’appli tout s’arrête (mode cadenas hier, tout s’est arrêté d’une coup, mode veille ?) Ne pas à voir à rentrer la vma ou pma à chaque fois quand on oscille entre les entraînements vélo et course .. mais choisir plutôt le sport dans le menu et les calculs se font tous seuls Hâte de voir ces améliorations dans l’app ! ### 3/5 — FCMAX ou FC de reserve *2022-02-22, version 3.7* Le vam est proposé. Il ne manque plus que l'affichage du pourcentage de la FC max et de réserve pour les scéances d'EPI ### 5/5 — Commentaire test *2022-02-22, version 3.7* Test ### 1/5 — On ne peux plus télécharger la version complète *2021-12-02, version 3.7* Bonjours après à soir acheter l’application je ne peux pas utiliser tout les training mais seulement les 2 premier de base ### 2/5 — Ne fonctionne plus comme avant *2021-12-01, version 3.7* Malheureusement, le bruit qui indique les changements d'intervalles ne se fait plus entendre dès que l'écran du téléphone tombe en mode veille. Or je ne cours pas en regardant mon écran! C'est bien dommage, j'adorais cette application avant. (Je précise que j'ai un téléphone récent, donc le problème n'est pas là.) ### 5/5 — Super app *2021-11-24, version 3.7* Le format des entraînements est juste parfait. De plus, Je leur ai écrit pour une question et j’ai reçu une réponse dans l’heure suivante. Je recommande fortement. ### 5/5 — Adopté! *2020-04-30, version 3.7* Clair ludique precis et très efficace ### 1/5 — Cette Appli ne marche pas!!! *2020-01-15, version 3.7* Une fois télécharger , on ne peut pas l utiliser.Elle est bloqué .Le cadenas ne s’ouvre pas . Donc impossible de faire quoi que soit . ### 2/5 — Erreur dans le calcul *2019-09-28, version 3.7* L’appli indique une récupération active à 30% de PMA et non 60% on se retrouve alors avec des valeurs trop basses! Et comme indiqué dans un commentaire il serait bien d’indiquer la puissance cible du prochain fractionné pour se préparer ainsi qu’une vue d’ensemble de toute la séance avec les puissances cibles pour chaque fractionnés. Dommage ## Frequently asked questions about 3 ### What is 3-2-1 Go !? 3-2-1 Go ! provides 17 pre-designed high-intensity interval training (HIIT) workouts engineered to improve aerobic performance. These workouts are suitable for a variety of sports and can help enhance VO2MAX, endurance, and anaerobic capacity. ### What kind of workouts does 3-2-1 Go ! offer? The app features 17 distinct HIIT workout designs, ranging from 17 to 83 minutes in length. These workouts are structured with varying patterns of high and low-intensity periods to be engaging and sustainable. ### Can 3-2-1 Go ! be used for different sports? Yes, all workouts can be performed in any aerobic sport, including spinning, cycling, running, cross-country skiing, rowing, swimming, and skating. It also includes a progressive field test for runners to measure Maximal Aerobic Speed (MAS). ### How does 3-2-1 Go ! display workout intensity? Intensity can be displayed in power (watts), speed, or pace if you know your MAP, FTP60, or MAS. Alternatively, intensity can be set using the Rate of Perceived Exertion (RPE) method. ### What are the timer features in 3-2-1 Go !? The app includes easy-to-follow timers with a red background for intervals and a blue background for recovery periods. It also provides transition beeps and/or vibrations, intensity bar graphs with progress indicators, and info tables for interval and rest times. ### Is 3-2-1 Go ! free to use? A trial version of 3-2-1 Go ! is available for free, which includes the first two workout designs. To unlock the remaining 15 workout designs, a complete version must be purchased. ### What devices does 3-2-1 Go ! support? 3-2-1 Go ! is supported on iPhone and iPod devices. The app is rated for ages 4 and up. ### How often is 3-2-1 Go ! updated? The latest version of 3-2-1 Go ! is 4.0, and it was last updated on October 28, 2022. The app was originally released on October 27, 2017. ## Version history (last 5 releases) ### 4.0 — 2022-10-28 General update to fix bugs ### 3.7 — 2018-11-12 Minors tweaks for better performance ! ### 3.6 — 2018-08-16 Introducing a new feature : a Maximal Aerobic Speed Test ! ### 3.5 — 2018-05-23 Minor bug fixes / Better performance ### 3.4 — 2018-05-07 New option : Interval intensity values now displayed according to your MAP, FTP60 or MAS. ## Apps similar to 3 | App | Rating | Price | Category | | --- | --- | --- | --- | | [2PEAK: Endurance Training Plan](https://appshunter.io/ios/app/2peak-endurance-training-plan/id1053397362) | 3.9 (11) | Free | Health & Fitness | | [Campus Coach-Running & Trail](https://appshunter.io/ios/app/campus-coach-running-and-trail/id6446962176) | 4.7 (180) | Free | Health & Fitness | | [MTB Fit - by MTB Fitness](https://appshunter.io/ios/app/mtb-fit-by-mtb-fitness/id1665287148) | 4.8 (62) | Free | Health & Fitness | | [Paceasy](https://appshunter.io/ios/app/paceasy/id6739068610) | — | Free | Health & Fitness | | [FREQUENCE Running - Coach Plan](https://appshunter.io/ios/app/frequence-running-coach-plan/id1099098734) | 4.7 (2,048) | Free | Health & Fitness | | [Nolio](https://appshunter.io/ios/app/nolio/id1615773607) | 4.2 (5) | Free | Health & Fitness | --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-06-10.*