# IntervalFree vs Flow Squat

The clearest difference is update cadence: Flow Squat at every 3 days against IntervalFree's every 2 months. On price, ads, in-app purchases and device support there is nothing between them.

Both are free to download. Neither carries in-app purchases, so what you see is what you pay.

IntervalFree ships an update every 2 months, Flow Squat every 3 days. The most recent releases landed on October 28, 2026 and October 24, 2026 respectively.

## The numbers

| Metric | IntervalFree | Flow Squat |
| --- | --- | --- |
| Price | Free | Free |
| Rating | **[4.9 (37 ratings)](https://appshunter.io/ios/app/intervalfree/id6759891915/reviews)** | — |
| Number of ratings | **37** | — |
| Positive reviews | 100.0% of reviews | — |
| In-app purchases | No | No |
| Ads | No | No |
| Update frequency | Every 2 months | **Every 3 days** |
| Monetization | Free | — |
| Size | 8 MB | 5 MB |
| Requires iOS | 17.0 | 17.0 |
| Devices | iPhone | iPhone |
| Age rating | 4+ | 4+ |
| Developer | [LIFEFLOW AI, LLC](https://appshunter.io/developer/1880544564) | [CHIU TSUI](https://appshunter.io/developer/6808278282) |

## What reviewers say

### IntervalFree

[App page](https://appshunter.io/ios/app/intervalfree/id6759891915)

This app provides a simple and fully customizable interval timer for workouts. It offers unlimited workout profiles, background support, and Live Activities for real-time progress tracking on your lock screen. Enjoy a completely free experience with no ads or paywalls.

**Highlights:** Unlimited workout profiles, Customizable action/break durations, Live Activities on Lock Screen, Background timer support, Multiple sound themes, Workout library with stats, Celebration screen upon completion

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

**In-app purchases:** none


### Flow Squat

[App page](https://appshunter.io/ios/app/flow-squat/id6819667705)

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

**In-app purchases:** none


## Frequently asked questions

### Is IntervalFree free?

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

### Is Flow Squat free?

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

### Do IntervalFree or Flow Squat have ads?

Neither IntervalFree nor Flow Squat shows ads.

### Which is updated more often, IntervalFree or Flow Squat?

IntervalFree ships an update every 2 months, and Flow Squat every 3 days. Most recently, IntervalFree was updated on October 28, 2026 and Flow Squat on October 24, 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.*