RUN interval vs Interval Running

Easily set up and record your Interval and Fartlek running sessions. With the flexibility of using time and/or distance as interval targets for your "Hard", "Easy" and "Rest" efforts. The simple but highly configurable interface on your phone and watch will have you running sooner. Now with a Distance Goal option for your session. Along with great audio and visual feedback, detailed post-run summary, share your runs to Strava, and a full-featured Apple Watch app. You can also record your regular runs with voice-over calling out distance and pace feedback. Key Features: • Easily create flexible custom interval sessions. • Utilize three effort targets "Hard", "Easy" and "Rest" in each set, targeting time or distance (meters or miles). • You can "Skip" any of the three efforts to create flexible sets, like building a progressive intervals session. • NEW: Set a Distance Goal for your session, that repeats the sets from the start until the distance has been reached. • Set a Warm-Up and Warm-Down timer or distance around your session. • Clear and easily glanceable visuals and audio prompts, including vibrations. • Voice-over prompts to save you from looking at the screen, great for iPhone or headphone users. • Voice-over prompts include the upcoming intervals effort and time/distance amount, and your last intervals average pace and heart rate. • Full-featured Apple Watch App! • Heart Rate Zones! (see description below) • Indoor Mode, no GPS, for treadmill running. • Sound Mode, for normal, discrete or silent audio prompts on your watch. • Vibration feedback on both the phone and watch. • Detailed run summary, showing pace for hard and easy efforts. • The run summary also includes interval breakdown, distance breakdown and heart rate details. • Play music or podcasts while running and still hear the audio prompts. • Sharing. Share a summary photo with your friends. • Private data. We don’t send any of your data to a server or share it with anyone. Session Types: • Normal Run – Record a normal run, long or short. • Record Intervals – If you run with a group or do an undefined session, then use the Record Interval option. It allows you to manually change between "Hard" and "Easy" reps, allowing you to record your session. • Custom Intervals – Our fully flexible intervals that allow you to use time and/or distance for the efforts. Add multiple intervals sets together to create the session you want. Sharing: From the summary screen, you can share your runs with friends or across social media. If you want to share directly with friends or across other social media, you can share a summary image with the details of your run. Heart Rate Zones: (Apple Watch Only) Zones are displayed as grouped percentages of your maximum heart rate. Giving you an indication of your current work rate based on your current heart rate. Just enter your maximum workout heart rate into our Settings screen and they will display on your Watch the next time you run. Zone 1: Very Light Effort 50-60% (Gray) Zone 2: Light Effort 60-70% (Blue) Zone 3: Moderate Effort 70-80% (Green) Zone 4: Hard Effort 80-90% (Yellow) Zone 5: Maximum Effort 90-100% (Red) Privacy: We don’t want to know where you have run, that's for you to worry about. We don’t send any of your data to a server or share it with anyone you don't want too. We keep your running records safe in Apple Health so you have control. Apple Heath gives you the control over who accesses your data. We only write and read the data we record from your running. Feedback: And because we don't send any data to a server, we need you to send us feedback and suggestions. Hit the Support link below or visit our website to contact us.

Some days you want to run fast. Other days, a light walk feels just right. Instead of comparing yourself with others, combine walking, jogging, running, and sprint intervals around today's goal and how you feel. Interval Running helps everyone create and continue a running flow that works for them, from first-time runners to experienced runners looking for a stronger workout. On a beginner day, running for one minute and walking for three is more than enough. Choose a gentle recovery plan when you want to take it easy, or alternate sprints and recovery phases when you are ready for a challenge. Once you start, the voice coach announces the next phase and countdown. Keep your phone in your pocket and focus on your breathing and movement instead of the screen. If you are new to running, build a habit by comfortably alternating walking and running. If your goal is weight management, choose a sustainable routine instead of pushing too hard. If you run for fitness, train regularly at an intensity that suits how you feel that day. If you already enjoy running, combine walks, jogs, runs, and sprints to create the workout you want. KEY FEATURES ■ Recommended plans for your goal Choose from six themes designed for different goals: Beginner, Fat Burn, Balanced, Performance, Endurance, and Recovery. ■ Custom intervals, built your way Arrange warm-up, walking, jogging, running, sprinting, and cool-down phases in any order and duration. Adjust repetitions and intensity to suit you. ■ Voice coaching without watching the screen Hear the next phase, time remaining, and countdown. Keep moving without repeatedly checking your phone. ■ Time, distance, pace, and estimated calories Review your workout time, distance, average pace, and estimated calories. Your record is not a score against others; it is proof that you kept moving. ■ Analysis for every running phase Compare time, distance, and speed across walking, jogging, running, and sprint phases. See how the flow you designed played out in your workout. ■ Daily, weekly, and monthly goals and reports Set a daily time, distance, or calorie goal and weekly or monthly workout-day goals. Review the progress and changes you build over time. ■ Share your run card and plan Turn today's run into a shareable card. Friends can scan its QR code to save the interval plan you created. Running does not have to mean going faster, longer, or farther. It is okay to start gently, walk along the way, or challenge yourself when you feel ready. Take care of yourself, listen to your body's rhythm, and gradually create a flow that is your own. Start a run made for who you are today with Interval Running.