# IntervalFlow vs Shift

The clearest difference is update cadence: Shift at every 4 days against IntervalFlow's every 4 weeks. IntervalFlow's advantage is iOS requirement (17.0 vs 26). 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.

IntervalFlow ships an update every 4 weeks, Shift every 4 days. The most recent releases landed on September 18, 2026 and September 12, 2026 respectively.

## The numbers

| Metric | IntervalFlow | Shift |
| --- | --- | --- |
| Price | Free | Free |
| In-app purchases | No | No |
| Ads | No | No |
| Update frequency | Every 4 weeks | **Every 4 days** |
| Size | 1 MB | 8 MB |
| Requires iOS | **17.0** | 26 |
| Devices | iPhone, iPad | iPhone, iPad |
| Age rating | 4+ | 4+ |
| Developer | [Hyunwoo Lee](https://appshunter.io/developer/1883358620) | [Jorick van Meijeren](https://appshunter.io/developer/1882811593) |

## What reviewers say

### IntervalFlow

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

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

**In-app purchases:** none


### Shift

[App page](https://appshunter.io/ios/app/shift-workout-interval-timer/id6805132734)

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

**In-app purchases:** none


## Frequently asked questions

### Is IntervalFlow free?

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

### Is Shift free?

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

### Do IntervalFlow or Shift have ads?

Neither IntervalFlow nor Shift shows ads.

### Which is updated more often, IntervalFlow or Shift?

IntervalFlow ships an update every 4 weeks, and Shift every 4 days. Most recently, IntervalFlow was updated on September 18, 2026 and Shift on September 12, 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.*