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Getting started
Where can I download Intervals?
On the App Store: download Intervals.
What do I need?
An iPhone. Apple Watch is optional: you can run with iPhone alone, iPhone and Watch together, or Apple Watch on its own once a workout has been downloaded to it. You’ll sign in with Apple or Google.
How do I choose or change my coach?
You choose a coach when you set up the app, after hearing each voice. Hope is ready offline; Chris, Charlie and Alice download when you pick them. You can switch in Settings at any time. Coached workouts keep the coach they were recorded with.
Running
Can I run with just my Apple Watch?
Yes. Send the workout and your coach’s audio to the Watch first (use Send to watch in the app). Then start the run on the Watch and leave your phone behind. The run transfers to your iPhone afterwards.
What happens if my Watch disconnects during a phone run?
The run keeps recording on your iPhone. The Watch is a display and remote for phone-started runs, plus heart rate.
Why don’t I see heart rate?
Heart rate comes from Apple Watch. Wear it during the run and allow Intervals to read heart rate in Apple Health. iPhone-only runs record route, distance and pace without heart rate.
What’s the difference between rolling and current pace?
Steady runs can show a rolling 1 km pace, which averages your last kilometre so it doesn’t jump around. Interval reps show your current pace, so you know how the rep is going right now.
How do I share a workout?
Open one of your custom workouts and share it as a link. Anyone with the link can open it without signing in. To switch off a link, contact us; the app doesn’t have a button for that yet.
Premium and purchases
What’s free?
Free runs on iPhone and standalone Apple Watch, cue-only workout templates, basic voice packs from all four coaches, custom workouts and plans you build yourself, sharing, history, shoes and basic stats. These stay free. Premium adds recorded coaching, all the built-in training plans, and advanced stats and tracking.
What does Premium cost?
£5.99 a month or £39.99 a year in the UK, $5.99 or $39.99 in the US, and €6.99 or €49.99 in eurozone countries. Apple sets local prices for other countries.
Is there a free trial?
Yes. Eligible new subscribers can try Premium free for 14 days. Apple decides eligibility. After the trial, the subscription renews automatically at the monthly or yearly price you chose unless you cancel at least 24 hours before the trial ends.
How do I cancel or manage my subscription?
Apple manages subscriptions. On iPhone, open Settings, tap your name, then Subscriptions. To avoid being charged after a free trial, cancel at least 24 hours before it ends. Deleting the app or your Intervals account doesn’t cancel a subscription.
Premium isn’t showing after I paid
Make sure you’re signed in to Intervals and to the Apple account you paid with, then use Restore purchases on the subscription screen. If it still doesn’t appear, contact us.
Can I get a refund?
Refunds for App Store purchases are handled by Apple. Request one at reportaproblem.apple.com.
Privacy and permissions
Where are my runs stored?
On your devices and in your Intervals account, including routes and heart-rate samples, so your history is backed up. Details are in the privacy policy.
How do I change Apple Health or location access?
Apple Health: Settings › Privacy & Security › Health › Intervals. Location: Settings › Privacy & Security › Location Services › Intervals. Intervals needs location while you record a run to measure route and distance.
Is a coach listening to me?
No. Coach voices are pre-recorded. The app doesn’t use the microphone, and no live coach or AI receives your run data.
Your account
How do I delete my account?
In the app, go to Settings › Your account › Permanently delete account. If you use Sign in with Apple, you’ll confirm with Apple once more. Your runs, workouts, plans, settings and shared links are removed from Intervals. This can’t be undone.
Records already in Apple Health stay there, and an Apple subscription is not cancelled. If you can’t open the app, contact us and we’ll help you confirm the account is yours.
Can I take a break without deleting everything?
Yes. Choose Deactivate account under Settings › Your account. Your data is kept and your shared links pause. Sign in again to reactivate.
Can I get a copy of my data?
Contact us and we’ll send you a copy. An in-app export isn’t available yet.
Intervals is for general fitness. It isn’t a medical device and doesn’t give medical advice. If you have a health condition, are returning from injury or feel unwell while running, stop and speak to a qualified professional.