Intrvl Help Centre — Support & Documentation

Core Metrics

• Workouts — Total training sessions in the selected period. Track adherence to your program's prescribed frequency.
• Sets — Aggregate work sets across all exercises. Monitor volume landmarks to gauge training stress.
• Volume — Total tonnage lifted (weight × reps × sets). The fundamental metric for progressive overload in strength training.
• Reps — Total repetitions performed. Useful for tracking endurance-focused training blocks.

The Weights tab is where training execution meets data capture. Log sets with exact weight and rep data, review session-level statistics, and maintain comprehensive training history. Every workout contributes to long-term progress tracking and auto-regulation decisions.

The sticky timer is permanently pinned to the top of every workout screen. It remains visible and functional whether you're logging sets, adding exercises, or scrolling through your session history. This eliminates navigation friction and maintains flow state during training.

Timer Controls

• Play/Pause — Start, stop, or resume countdown. Large, glanceable button design for mid-set interaction.
• Stop — End timer completely and reset to 00:00
• Settings — Quick access to alert preferences, sound selection, haptic feedback options
• Tap to Expand — Reveals full-screen Live Activity with additional controls and visibility

Real-World Usage

Add Exercise

The "Add Exercise" button appears at the bottom of your workout. Tap to insert new movements into the current session.

• Exercise Library — Your most-used movements appear first. The app learns your training style and surfaces frequent exercises automatically.
• Search Function — Accepts partial matches and common aliases (e.g., "bench" matches "Barbell Bench Press", "DB Bench Press", "Incline Bench")
• Custom Exercises — Create new movements on the fly. Add specific names for equipment variations or coach-prescribed movements.

The Workout tab provides structured interval training with fully customisable work/rest periods, round counts, and prep time. Supports Tabata protocols, EMOM (Every Minute on the Minute), sprint intervals, circuit training, and any other work/rest-based conditioning method.

Custom Interval Configuration

Adjust sliders to create bespoke protocols matching your training goals:

• Work Time — 5 seconds to 2 minutes. Set high-intensity work duration.
• Rest Time — 5 seconds to 2 minutes. Control recovery between intervals.
• Rounds — 4 to 20 rounds. Total interval count for the session.
• Prep Time — 0 to 30 seconds. Countdown before first interval begins.

Execution & Feedback

• Audio Cues — Announces transitions between work and rest periods. No need to watch the screen during high-intensity intervals.
• Visual Indicators — Large countdown display shows current phase (Work/Rest), remaining time, and round progress.
• Haptic Feedback — Optional tactile alerts at phase transitions (enable in Settings).
• Background Operation — Timer continues running when app is backgrounded. Receive notifications when intervals complete.

Dedicated timer presets for basketball, rugby, soccer, American football, ice hockey, and water polo. Each sport includes multiple timer configurations matching official game timing rules, practice drills, and scrimmage formats. Use for competition simulation, drill timing, or game-specific conditioning.

The bottom tab bar provides instant access to every major feature. No nested menus, no hidden functions, no "more" buttons. Everything is one tap away. The navigation structure reflects the app's core philosophy: eliminate friction, maintain flow state, keep complexity at the edges.