Between vs. Seconds Interval Timer: Which Timer Fits Your Workout?
Short answer
Seconds Interval Timer is the better pick for complex, pre-planned interval workouts: named intervals, spoken cues, templates for Tabata and EMOM, and a full Apple Watch app. Between is the better pick for lifting, where rest starts when you finish a set rather than on a fixed clock: tap Log set and your rest timer begins. Between also has a simple interval mode for circuits.
The short version
An interval timer runs a program you set up in advance: 40 seconds on, 20 off, eight rounds. That's perfect for circuits and conditioning. Lifting doesn't work that way. A set of squats takes as long as it takes, and your rest should start when you rack the bar. Seconds is built for the first kind of workout. Between is built for the second, with a simpler interval mode for when you need one.
Side-by-side comparison
| Between | Seconds Interval Timer | |
|---|---|---|
| Built for | Lifting, with intervals too | HIIT, Tabata, EMOM, circuits |
| Rest between lifting sets | Tap Log set, rest begins | Not built for it, you'd start a timer each time |
| Interval programs | Work and rest, 1 to 50 rounds | Custom programs, named intervals, templates, compound timers |
| Spoken cues | Chimes (Siri answers out loud when you ask) | Calls out each interval by name |
| Music | Chimes play over your music | Lowers your music for cues, then brings it back |
| Lock Screen and Dynamic Island | Yes, with a Log set button | Keeps running with the screen off |
| Apple Watch | Smart Stack with a buzz, no watch app needed | Full watch app |
| Train with a partner | Take turns on one phone or link phones | No |
| Cost | First 5 workouts free with everything on (pricing) | Free to try, one-time unlock or the paid Seconds Pro app |
Seconds details are from its App Store listing as of September 2026. Check the listing for current features and prices.
Where Seconds is the better choice
- Complex interval programs. Different lengths for each interval, named exercises, templates, and several timers chained together.
- A voice coach. Seconds calls out each interval by name.
- A standalone Apple Watch app that runs timers on your wrist.
Where Between is the better choice
- Lifting. Rest starts when you tap Log set, not on a fixed schedule, so it fits sets that take as long as they take.
- When your rest runs out, the clock counts your set up from 0:00, captioned "Work", so you know how long you've been going.
- Log your next set from the Lock Screen without opening the app.
- One app for both. Switch between Lifting and Interval with one toggle.
- Training partners. Take turns with up to four lifters on one phone, or link phones so rests stay in sync.
- Siri and the Action Button. "Log a set in Between" or "Rest 2 minutes in Between".
Which one should you pick?
If your workouts are mostly timed circuits and classes, pick Seconds. If you lift and want your rest handled in one tap, with intervals for the occasional finisher, pick Between.
Frequently asked questions
Can I use an interval timer for rest between sets?
You can, but you'd have to start the timer by hand after every set, because an interval program doesn't know when you finished. A rest timer like Between starts your rest when you log the set.
Does Between have a HIIT timer?
Yes. Between's Interval mode runs work and rest rounds on a two-arc ring, from 1 to 50 rounds (40 seconds work, 20 seconds rest, 8 rounds by default), with chimes while your phone is locked and a buzz at every change on Apple Watch.
Is Seconds Interval Timer free?
The free version lets you try it. Unlocking the full features is a one-time in-app purchase, or you can buy the separate Seconds Pro app. See its App Store listing for current prices.