# Intrvl — Rest & Lift Tracker > Rest & Lift Tracker (iPhone/iPad app by SCOTT EDWARD OWEN.) - Source: https://appshunter.io/ios/app/intrvl/id6748898722 (this page in markdown: same URL + `.md`) - Developer: [SCOTT EDWARD OWEN](https://appshunter.io/developer/1827884744) - Category: Health & Fitness, Sports - Price: Free with in-app purchases - Age rating: 4+ - Requires: iOS 18.6 · 16 MB - Languages: English - Released: 2025-10-20 - Data updated: 2026-06-01 - User reviews in markdown: https://appshunter.io/ios/app/intrvl/id6748898722/reviews.md ## What is Intrvl? Most people training make two critical mistakes—and they're costing you gains. Mistake #1: Rushing rest Research shows optimal rest depends on your goal: 30-90s for endurance, 1-3min for hypertrophy, 3-5+min for strength. Rushing rest leaves gains on the table. Mistake #2: Training on memory "What did I lift last time?" Without data, you're guessing. Without progressive overload, you're just working out—not building results. Intrvl solves both problems with precision timing and complete tracking—giving you the tools to rest properly, track consistently, and progress deliberately. PRECISION TIMER THAT NEVER DRIFTS • Background-safe countdown engine (accurate even when app is closed) • Dynamic Island & Live Activities (Lock Screen + Live timer controls) • Unified timer + weight entry (log sets without app-switching) • Custom intervals for HIIT, Tabata, conditioning, or sport-specific drills COMPLETE WEIGHT TRACKING • Rep-by-rep logging with weight progression with only a few taps • See exactly what you lifted last session • Warm-up set tagging (excluded from analytics) • Failure set marking (impacts Strain Score calculations) • Full workout history on-device ADVANCED ANALYTICS (100% ON-DEVICE) Intrvl calculates proprietary training metrics that competitors charge subscriptions for—all included, all processed on your device for complete privacy. • Strain Score — Quantifies training load by muscle group size and intensity; failure sets cost exponentially more • Effective Volume — Excludes warm-ups; shows only work that drives adaptations • Muscle Heatmap — Visual distribution of training focus across six muscle groups • Training Density — Volume-per-minute, average rest times, work capacity trends • Training Level — Beginner/Intermediate/Advanced/Elite indicator based on volume PROGRAM MANAGEMENT • Import multi-workout programs via file, or link (coaches can distribute via email/cloud/QR) • Schedule workouts to specific dates • Duplicate past workouts • Full customisation and editing • No servers. No accounts. Just file-sharing. PRIVACY & OWNERSHIP • "Data Not Collected" privacy label (rare in fitness apps) • 100% on-device analytics calculations • Optional iCloud sync (Apple-managed, company never sees data) • Works entirely offline ONE PAYMENT. LIFETIME OF GAINS. $24.99 USD. 14-day free trial. No subscriptions. No ads. All features included—no premium tier for analytics. Whether you're chasing competition results or building strength for life, the principles are the same: rest properly, track consistently, progress deliberately. Built for intermediate to advanced lifters who already know how to train—and want precision tools without complexity. ------- Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ ## Pricing and in-app purchases Base price: Free. **Subscriptions** | Subscription | Price | Period | | --- | --- | --- | | Intrvl Premium | $39.99 | per year | **One-time purchases** | Purchase | Price | Type | | --- | --- | --- | | Lifetime Ownership | $79.99 | one-time | ## Version history (last 5 releases) ### 2.9 — 2026-05-08 • What's New in Intrvl 2.9 • Refreshed neon glass UI across dashboard, timers, Weight Book, and navigation • Expanded activity timers with richer custom sports timing and category flows • Goal-aware Muscle Breakdown with clearer balance and drift insight • New Goals ranking screen to set muscle priorities • Safety Snapshots in Data Management for creating and restoring local backups • Improved Weight Book summary layout, workout control spacing, and stability fixes ### 2.7.1 — 2026-02-22 Volume Analytics A new drill-down from the dashboard volume card lets you compare training volume across custom windows (7, 14, 30, 60, 90 days). Switch between total volume and per-session average to normalise progress when your weekly frequency changes. When Intrvl detects a high-strain period followed by a volume drop, it flags it as likely recovery, not regression. Cleaner menu The main menu is now four items. "Load Exercises" has moved into the Exercises screen, where it belongs — tap the download icon next to the + button to import. History export v1.1 The history export now includes a volumeAnalytics payload with window comparisons, trend points, and records — useful for coaches reviewing volume patterns over time. ### 2.7 — 2026-02-08 Program Builder & AI Integration - Create custom workout programs at intrvl.app/program-builder and import them directly into the app. - Compatible with AI assistants — share your training history and let AI tools build personalised programs you can import straight into Intrvl. - Check out our blog for detailed instructions on the new AI integrations. - All your data stays on your device and is not stored on Intrvl servers. You choose what to share, when, and with whom — nothing is sent anywhere without your action Export & Share Your Data - Export your custom exercises as files to share or back up your exercise library - Share workout history with date range selection (7, 14, 30 days, or custom) — perfect for sending to your coach or AI tools for analysis - History export includes exercises, sets, reps, weight, strain, volume, and recovery data Exercise Search Improvements - New muscle group filter pills below the search bar for quick filtering by muscle group - Tap once to filter by primary muscle, tap again for secondary - Available on both the add exercise and edit exercise screens Weights View Polish - Cleaner set labels (#1, #2 instead of Set 1, Set 2) - New coloured accent bar on each exercise group for better visual separation - Personal records now highlighted with accent colour and trophy icon Workout Timer Fixes - Timer and workout state now persist correctly when switching tabs - Workout completion screen displays properly after finishing - Fixed issue where workout could restart unexpectedly on tab switch Analytics - Recalibrated strain zone thresholds — fewer false "excessive" alerts for intermediate and advanced users Other - Weights view now refreshes automatically when returning to the app after midnight - Date transitions handled correctly for overnight sessions ### 2.6.1 — 2026-01-26 What's New in 2.6.1: Warm-up and failure set markers — Programs can now indicate warm-up sets (W) and sets to failure, pre-filling your toggles when logging Clearer navigation — Dashboard muscle breakdown now shows a clear "View Details" button Responsive timer controls — Custom time picker adapts to screen size without wrapping Bug fix — Resolved issue where some premium users were incorrectly prompted to restore their purchase ### 2.6 — 2026-01-19 Summary of Changes in Version 2.6 Major Features 1. Dashboard Analytics Enhancements Fixed Rest Days and Days Streak metrics (now period-aware) Visual Workout and Rest History timeline (week clusters for 7–30 days, monthly summaries for 90 days) Sets to Failure percentage display Timer Activity insights (Timed Rests, Untimed Sets, Rest Intrvls percentage) from Core Data Relative dates in Recent Activity ("1 day ago" instead of clock times) Auto-refresh on background/foreground and period switching 40 new unit tests for calculation logic 2. Interval Workout Tracking & Sharing Automatic tracking for Tabata and HIIT workouts Workout categories (Cardio/Weights) Share completed workouts with formatted details Unified dashboard showing interval and weights sessions together Enhanced completion screen with share functionality New IntervalWorkoutSession Core Data entity 3. Workout Timer UI Redesign Liquid glass UI with frosted effects Neon progress ring with animated glow Animated waveform visualization for work/rest phases Theme-specific glow colors for all workout phases Glass-style metrics cards and control buttons Smooth phase transitions 4. Premium & Trial System (v3.0) Extended trial from 7 days to 14 days Fresh 14-day trial for existing users Offline premium support (30-day Keychain cache) Faster app launches for premium users (skips trial checks when lifetime member) Updated trial reminder notifications 5. iCloud Data Protection First-launch warning when iCloud is not connected Periodic backup reminders (30+ days without backup) Warning banner in Data Management screen Improved iCloud sync status display 6. Rating Prompt Improvements "Remind Me Later" option (doesn't permanently block) App Store fallback URL if native prompt doesn't appear Debug controls in Settings for testing Bug Fixes & Improvements Fixed iCloud sync status display when not connected Improved rating prompt with better options Fixed workload analytics for doublesVolume and loaded carries Fixed false conflict detection and repeated conflict resolution prompts Fixed v1.5 exercise seeding and migration with hierarchical muscle groups Fixed Export All Data blank screen bug (item-based sheet presentation) Reduced widget update frequency Performance optimisations: pre-computed display properties --- *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 2026-06-01.*