Help & Documentation
Everything you need to know about using HIIT & Run Interval Timer
📋 Quick Navigation
🚀 Getting Started
Welcome to HIIT & Run Interval Timer! This guide will help you set up your first workout and get familiar with the app's features.
First Launch
When you first open the app, you'll see the main timer screen with no segments added. The interface is designed to be clean and distraction-free, focusing on what matters most: your workout timing.
💡 Pro Tip
Start with a simple 2-segment workout (Work/Rest) to get familiar with the app, then build more complex routines as you get comfortable.
➕ Creating Segments
Segments are the building blocks of your interval workouts. Each segment can have a custom name, duration, and alert sound.
Adding Your First Segment
Tap the "+" Button
On the main screen, tap the blue "+" button to add a new segment.
Enter Segment Details
Give your segment a name (like "Run", "Rest", "Push-ups"), set the duration, and choose an alert sound.
Save Your Segment
Tap "Add" to save your segment. It will appear in your workout sequence.
Segment Customization Options
- Name: Choose descriptive names like "Sprint", "Recovery", or "Burpees"
- Duration: Set precise timing from seconds to minutes
- Alert Sound: Pick from Ding, Chime, Bell, or Default sounds
🎵 Alert Sounds
Different alert sounds help you distinguish between segment types without looking at your device. For example, use "Ding" for work intervals and "Chime" for rest periods.
📝 Managing Workouts
Reordering Segments
You can easily rearrange your workout segments using drag and drop:
- Press and hold any segment
- Drag it to your desired position
- Release to drop it in place
Deleting Segments
To remove a segment from your workout:
- Swipe left on the segment you want to delete
- Tap the red "Delete" button that appears
- The segment will be removed from your workout
Setting Loop Count
Use the loop feature to repeat your entire workout sequence multiple times. Adjust the loop count using the "-" and "+" buttons next to "Loops" on the main screen.
⚡ Workout Templates
Create different segment combinations for different workout types:
- HIIT: 30s Work, 15s Rest
- Tabata: 20s Work, 10s Rest
- EMOM: 45s Work, 15s Rest
- Running: 5min Run, 2min Walk
⏯️ Timer Controls
Basic Controls
- Play Button (▶️): Start the timer or resume from pause
- Pause Button (⏸️): Pause the current segment
- Stop Button (⏹️): Stop the timer and reset to the beginning
- Skip Button (⏭️): Skip to the next segment
Timer Display
The main timer shows:
- Current loop progress (e.g., "Loop 1 of 3")
- Time remaining in the current segment
- Current segment name
- Next segment preview
Background Operation
The timer continues running even when:
- You switch to other apps
- Your screen locks
- You're listening to music or podcasts
🔊 Audio Alerts
Make sure your device volume is up to hear segment transition alerts. The app respects your device's silent mode settings.
🎨 Customization
Dark Mode
The app automatically adapts to your device's appearance settings. To switch between light and dark mode, change your device's system setting in Settings > Display & Brightness.
Sound Settings
Alert sounds will play through your device's current audio output (speakers, headphones, or Bluetooth devices). The volume follows your device's media volume setting.
Notification Preferences
For the best experience, allow notifications when prompted. This ensures you'll receive alerts even when the app is in the background.
❓ Frequently Asked Questions
Yes! The app is designed to run in the background while you listen to music, podcasts, or any other audio. Alert sounds will play over your audio content when segments change.
There's no practical limit to the number of segments you can create. The app is optimized to handle complex workouts with many segments efficiently.
Currently, the app focuses on one active workout at a time. You can easily modify your segments for different workout types by adding, removing, or reordering segments as needed.
No, the app doesn't collect or store workout data. It's purely a timing tool focused on helping you stay on track during your intervals without any data collection.
The timer will pause automatically when you receive a phone call and can be resumed when the call ends. This prevents you from losing your place in the workout.
Segments can range from a few seconds to several hours, making the app suitable for any type of interval training, from quick HIIT sessions to longer endurance workouts.
🔧 Troubleshooting
Timer Not Starting
- Make sure you have at least one segment added to your workout
- Check that the segment durations are set correctly
- Try force-closing and reopening the app
No Sound Alerts
- Check your device's volume settings
- Ensure the app has permission to play audio
- Try different alert sounds in segment settings
- Check if Do Not Disturb mode is affecting alerts
App Not Working in Background
- Allow background app refresh for HIIT & Run in Settings
- Make sure Low Power Mode isn't limiting background activity
- Grant notification permissions when prompted
Timer Display Issues
- Restart the app if the timer appears frozen
- Check for app updates in the App Store
- Restart your device if problems persist
🔄 Reset Tip
If you encounter persistent issues, try deleting all segments and creating a fresh workout. This often resolves configuration-related problems.