# Intervals One vs IntervalFlow

The clearest difference is in-app purchases: IntervalFlow at none against Intervals One's 3. IntervalFlow also leads on update cadence (every 4 weeks vs every 3 months). On price, ads, device support and iOS requirement there is nothing between them.

Both are free to download. Intervals One sells 3 in-app purchases, starting at $1.99 per month. IntervalFlow asks for nothing beyond the download.

Intervals One ships an update every 3 months, IntervalFlow every 4 weeks. The most recent releases landed on September 7, 2026 and September 18, 2026 respectively.

## The numbers

| Metric | Intervals One | IntervalFlow |
| --- | --- | --- |
| Price | Free | Free |
| In-app purchases | Yes | **No** |
| Ads | No | No |
| Update frequency | Every 3 months | **Every 4 weeks** |
| Size | 50 MB | 1 MB |
| Requires iOS | 17.0 | 17.0 |
| Devices | iPhone, iPad | iPhone, iPad |
| Age rating | 4+ | 4+ |
| Developer | [Ninety Six Software Ltd](https://appshunter.io/developer/1728731100) | [Hyunwoo Lee](https://appshunter.io/developer/1883358620) |

## What reviewers say

### Intervals One

[App page](https://appshunter.io/ios/app/intervals-one-hiit-tabata/id6741439106)

**Features:** macOS Compatibility

**In-app purchases (3)**

| Purchase | Price | Billing |
| --- | --- | --- |
| Pro Monthly | $1.99 | per month |
| Pro Annual | $14.99 | per year |
| Pro Lifetime | $19.99 | one-time |


### IntervalFlow

[App page](https://appshunter.io/ios/app/intervalflow-hiit-timer/id6788945849)

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

**In-app purchases:** none


## Frequently asked questions

### Is Intervals One free?

Intervals One is free to download, with in-app purchases available.

### Is IntervalFlow free?

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

### Do Intervals One or IntervalFlow have ads?

Neither Intervals One nor IntervalFlow shows ads.

### Which is updated more often, Intervals One or IntervalFlow?

Intervals One ships an update every 3 months, and IntervalFlow every 4 weeks. Most recently, Intervals One was updated on September 7, 2026 and IntervalFlow on September 18, 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.*