Using Fitness Interval Workouts

To run a Fitness interval workout in CadenceAI, open Fitness mode, pick a workout type, and press start — the timer counts down each work round, plays an alarm, and switches you into a rest round automatically. You can put the phone down or lock it entirely; the round alarms still fire so you always know when to push and when to recover.

Which fitness workouts are free vs. Pro?

Fitness mode ships with four interval formats:

• Tabata (free) — the classic high-intensity format built around short, hard work rounds and brief rest rounds. Available to everyone with a free download.
• HIIT (Pro) — high-intensity interval training with longer work-to-rest patterns for a sustained burn.
• Stretch (Pro) — gentler timed rounds for mobility, cooldowns, and flexibility work.
• Custom (Pro) — build your own workout by setting the work duration, rest duration, and number of rounds.

HIIT, Stretch, and Custom are part of Cadence Pro, which starts with a 7-day free trial so you can try every format before paying.

How work and rest rounds work

Every interval workout alternates between two kinds of rounds. A work round is the active effort — the interval where you perform the exercise. A rest round is the recovery gap between efforts. A workout repeats this work-then-rest pattern for a set number of rounds, and CadenceAI plays a distinct alarm each time it switches so you can keep your eyes off the screen and on your form.

How to start a fitness workout

1. Open CadenceAI and go to Fitness mode.
2. Choose a workout type: Tabata (free), or HIIT, Stretch, or Custom with Cadence Pro.
3. If you picked Custom, set your work duration, rest duration, and the number of rounds.
4. Make sure your device is off silent if you want to hear the alarms, then press Start.
5. Follow the on-screen round — work when the work round is running, recover when the rest round begins.
6. Lock your phone or set it down if you like; the alarm will still fire at each round change until the workout finishes.

Tips for a better session

Set the phone somewhere you can hear it — the locked-screen alarms mean you never have to glance at the screen mid-rep. Start with Tabata to learn the rhythm of work and rest rounds before moving to HIIT or building a Custom workout. And if you like a particular animated timer while you train, you can pair it with one of the animated timer themes for a visual countdown.

Fitness mode is one of several ways CadenceAI structures your time. If you're deciding how to spend a focus block versus a workout block, the guide on choosing the right focus method can help you match the format to the task.