All apps
For interval training

SQNZ

Interval timer for iPhone, iPad and Apple Watch.

You set work and rest, the app counts down for you. For HIIT, circuits and boxing rounds. No account. Timers run without an internet connection.

iPhoneiPadApple Watch · Premium

For iPhone 11 or later and iPhone SE (2nd generation) or later. For iPad (8th generation) or later, iPad mini (5th generation) or later, iPad Air (3rd generation) or later and every iPad Pro from 2018 on. On Apple Watch from Series 6, SE (2nd generation) and every Ultra, together with SQNZ Premium on your iPhone. · FAQ

Download on the App Store
QR code: SQNZ on the App Store Scan the code with your camera
SQNZ

Overview

iPhone

Home: last used “Evening Stretch”, 6 minutes with 5 exercises, quick start for Short Intervals 20/10 and Strength Circuit 20, countdowns from 30 seconds to 5 minutes, recent timers below Running timer Strength Circuit 20: squats, 0:20 left, rest 0:15 up next, round 1 of 4, 22:05 remaining in total Editing the timer Strength Circuit 20: 3:00 warm-up, then squats, push-ups and lunges at 0:45 each per round, four rounds, with 0:15 rest in between Editing the flow Morning Program: Morning Round 7:30, Strength Circuit 20 25:30 and Core Compact 9:20 with 0:30 rest between each, 43:20 minutes in total Statistics for the week: 66 minutes in 4 workouts, 88% more than last week, a 4-day streak
Screenshots 1–2 of 5

iPad

Home on iPad: last used “Evening Stretch”, quick start, countdowns and recent timers and flows in two columns Running timer Short Intervals 20/10 on iPad: burpees, 0:04 left, rest 0:10 up next, 3:44 remaining Create from text on iPad: HIIT Starter written by your AI app, 20 minutes, 3 exercises, 5 rounds, with warm-up and cool-down, and a note to check the plan before you start Editing the timer Strength Circuit 20 on iPad: five exercises with rests per round, four rounds, warm-up and cool-down, 25:30 minutes in total Editing the flow Morning Program on iPad: Morning Round, Strength Circuit 20 and Core Compact with 0:30 rest between each, 43:20 minutes in total Statistics on iPad: 66 minutes in 4 workouts this week, a 4-day streak, longest workout, best day and minutes per timer
Screenshot 1 of 6

Apple Watch · Premium

A run on Apple Watch: push-ups, 0:12 left, rest 0:10 up next, 2:52 remaining Rest on Apple Watch: 0:06 left, high knees up next Paused rest on Apple Watch: 0:04 left, with a button to resume
Screenshot 1 of 3

Free and Premium

Free: 3 timers and 1 flow of your own, running all bundled templates, and weekly statistics. With Premium: unlimited timers and flows, editing and duplicating templates, month, year and records in statistics, and the Apple Watch app. Premium is a one-time purchase, not a subscription.

Build your own timers

Set up intervals, rounds and breaks yourself, each phase with its own duration. Ready-made templates such as Tabata Classic are included. You can pass timers and flows on to others as a file (.sqtimer, .sqflow).

Flows

Chain several timers into one unit, with rests in between if you like. In this version, flows run on iPhone and iPad.

Sound, voice, haptics

A sound tells you when to switch; on iPhone, a vibration does too. SQNZ announces phase names and countdowns; you can switch this off in Settings. Instead of the Apple voice you can choose an AI voice generated on your device. Your music keeps playing and only dips while an announcement plays.

Even with the screen locked

The timer keeps counting in the background, and on iPhone the Live Activity shows the countdown on the Lock Screen and in the Dynamic Island. Sound and voice cues keep playing while the device is locked. If the next cue is far off, SQNZ sends a notification instead. There are also widgets for the Home Screen and Lock Screen, on iPhone also for StandBy, plus Control Center, Siri and Shortcuts.

Apple Watch

Start timers right on your wrist, or follow a timer you started on your iPhone. A run on the watch continues if your iPhone is out of range, and the watch taps your wrist at every switch, with your arm lowered only if saving to Apple Health is on. SQNZ syncs timers, favorites and statistics through Apple's connection between iPhone and watch, without any server of ours; flows stay on iPhone. There are complications for your watch face. The watch app requires Premium.

Statistics

SQNZ records every workout automatically, including the time of one you end early. It counts the time you actually trained: pauses, skipped parts and runs under one minute are left out. Your week and your streak are free; month, year and records come with Premium.

Create a timer from text

Describe your workout in your own words. Tap your AI app, for example ChatGPT or Claude, and SQNZ copies the request with your description and opens the app or its website. For another AI app, tap “Copy”. Paste the answer into SQNZ and check the preview before you save the timer. SQNZ uses no AI of its own for this and sends nothing. The app does not check whether the plan suits you: review every phase before you start.

Apple Health, if you want

When you finish a timer, SQNZ can save it to Apple Health on your device: sporty timers as a workout. The feature is off by default. SQNZ only writes to Apple Health and never reads your health data.

Privacy

SQNZ has no account, no servers of its own and no analytics or tracking SDKs. The app stores your timers and statistics on your device. What goes through Apple (purchase, sync with the watch, iCloud backup, Apple Health) and what happens when you create a timer from text is explained in the privacy policy.

Health notice

This app is an interval timer for self-directed training. It is not medical advice and does not replace consultation with a doctor.