# HWPO Training vs Interval Flow

The clearest difference is in-app purchases: HWPO Training at none against Interval Flow's 10. HWPO Training also leads on review sentiment (80% vs 48%) and ratings volume (3.2K vs 168). Interval Flow's advantage is update cadence (fortnightly vs monthly). On price, ads and device support there is nothing between them.

Both are free to download. Interval Flow sells 10 in-app purchases, starting at $4.99 per 3 months. HWPO Training asks for nothing beyond the download.

HWPO Training holds the better App Store score, 4.9 against 4.7. That said, the two scores are not equally well evidenced: HWPO Training has 3.2K ratings behind it against 168, so its average is the more settled of the two. Written reviews point the same way: 80% of HWPO Training's written reviews are positive against 48% of Interval Flow's.

HWPO Training ships an update monthly, Interval Flow fortnightly. The most recent releases landed on September 23, 2026 and September 5, 2026 respectively.

## The numbers

| Metric | HWPO Training | Interval Flow |
| --- | --- | --- |
| Price | Free | Free |
| Rating | **[4.9 (3.2K ratings)](https://appshunter.io/ios/app/hwpo-training/id1605177791/reviews)** | [4.7 (168 ratings)](https://appshunter.io/ios/app/interval-flow-wod-timer/id6444124987/reviews) |
| Number of ratings | **3.2K** | 168 |
| Positive reviews | **79.7% of reviews** | 48.1% of reviews |
| In-app purchases | **No** | Yes |
| Ads | No | No |
| Update frequency | Monthly | **Fortnightly** |
| Monetization | **Free** | Subscription |
| Size | 122 MB | 20 MB |
| Requires iOS | **15.1** | 18.6 |
| Devices | iPhone, iPod | iPhone, iPad |
| Age rating | 4+ | 4+ |
| Developer | [HWPO](https://appshunter.io/developer/1835592297) | [Bence Kaposzta](https://appshunter.io/developer/1650069302) |

## What reviewers say

### HWPO Training

[App page](https://appshunter.io/ios/app/hwpo-training/id1605177791)

Access a variety of fitness programs designed for different lifestyles and goals, inspired by a 5x CrossFit Games Champion. Track progress, view coaching videos, and engage with a supportive community. Programs cater to all skill levels, from quick gym sessions to elite competition training.

**Highlights:** Variety of fitness programs, Personalized progress tracking, Real-time leaderboard, Coaching videos by Mat Fraser, Exercise demos, Members-only support platform, Community engagement

**Features:** macOS Compatibility, Apple Wallet, Vision Pro support

**In-app purchases:** none

**What reviewers like**

- 🚀 Great workouts
- 👍 Excellent app and program
- 💡 Copy/paste option
- 👍 Intuitive to use
- 👍 Detailed tracking and programming

**What reviewers complain about**

- 🐛 No in-app timer
- 🐛 Inability to adjust weights/reps
- 🐛 No progression metrics
- 🐛 Inconvenient to check off GOWOD tasks
- 🐛 Calendar requirement is awful

**Reported bugs**

- Sound issues with videos
- Workouts not loaded on time
- Incompatibility with older devices

**Requested features**

- In-app timer for AMRAP and interval workouts
- Ability to adjust prescribed weights/reps
- Progression tracking for lifts and other metrics
- Ability to move between workout days without calendar
- Alternate workout options for missing equipment


### Interval Flow

[App page](https://appshunter.io/ios/app/interval-flow-wod-timer/id6444124987)

This app revolutionizes fitness routines with deep customization and advanced tracking for various activities like HIIT, Yoga, and CrossFit. It allows users to create, share, and follow personalized workouts with features like color-coded intervals, real-time progress tracking, and voice assistance.

**Highlights:** Color-coded intervals, Customizable circuits, Real-time progress tracking, Voice assist and search, Exercise library, Workout sharing

**Features:** macOS Compatibility

**In-app purchases (10)**

| Purchase | Price | Billing |
| --- | --- | --- |
| 3 Month | $4.99 | per 3 months |
| 1 Month | $9.99 | per month |
| 1 Month, 3 day trial | $9.99 | per month |
| Annual | $14.99 | per year |
| 1 Year discounted | $25.95 | per year |
| 1 Year, 3 day trial | $39.99 | per year |
| 1 Year | $39.99 | per year |
| 1 Year Intro month | $39.99 | per year |
| Free Lifetime subscription | Free | one-time |
| Lifetime | $24.99 | one-time |


## Frequently asked questions

### Is HWPO Training free?

HWPO Training is free to download, with no in-app purchases.

### Is Interval Flow free?

Interval Flow is free to download, with in-app purchases available.

### Which has better reviews, HWPO Training or Interval Flow?

HWPO Training is rated higher. HWPO Training averages 4.9 out of 5 from 3.2K ratings, while Interval Flow averages 4.7 from 168 ratings.

### Do HWPO Training or Interval Flow have ads?

Neither HWPO Training nor Interval Flow shows ads.

### Which is updated more often, HWPO Training or Interval Flow?

HWPO Training ships an update monthly, and Interval Flow fortnightly. Most recently, HWPO Training was updated on September 23, 2026 and Interval Flow on September 5, 2026.

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*Compared by [AppsHunter](https://appshunter.io/) from daily US App Store data. Review summaries are generated from verbatim App Store reviews.*