Free iOS WOD timer

Interval timer

How GRIT runs an Interval

Choose Intervals, dial in your work, rest and round count, and start. GRIT colours work green and rest red with a beep on each switch, so a station-based session runs itself.

1. Open GRIT and choose Intervals.
2. Set your work period, rest period and number of rounds.
3. Add a 10-second count-in if you want one.
4. Start — green for work, red for rest, beeps on each transition.
5. Save the session to your logbook.

Example workouts

• 8 × 40s / 20s — 8 rounds of 40 seconds work, 20 seconds rest.
• Running intervals — 6 × 60s hard / 90s easy.
• Station circuit — 10 × 45s work / 15s transition (GRIT sets any of these free).

FAQ

What is an interval timer?

An interval timer alternates work and rest periods for a set number of rounds. GRIT's interval timer is free and fully customisable — any work, any rest, any rounds — with colour-coded phases.

Can I set any work/rest and rounds?

Yes — GRIT lets you customise everything for free. Custom interval editing is the feature SmartWOD keeps behind a subscription.

Is GRIT's interval timer free?

Yes, completely free with no account and no in-app purchases.

Do the work and rest phases have different colours?

Yes — work is green, rest is red, with a beep on each transition.