Nami: Interval Walking

Japanese interval walking on iPhone. Five cycles of 3 minutes slow and 3 minutes fast. Proven to lower blood pressure and boost leg strength.

Nami brings the Japanese Interval Walking Training method to your iPhone. Developed at Shinshu University, IWT alternates three minutes of slow walking with three minutes of fast walking, repeated five times. Studies have linked the protocol to lower blood pressure, stronger legs, and improved cardiovascular health with a fraction of the time investment of conventional jogging programs. Nami is built to keep you out of your screen. Quiet beep cues mark every pace change, gentle haptics confirm you're still on track, and a Live Activity on your lock screen shows the current phase and countdown so you can walk with your phone in your pocket and never miss a transition.

WHAT'S INCLUDED FREE • The classic five-cycle, thirty-minute IWT protocol • Three sound themes — Default, Soft, and Chime • Quiet haptic feedback at every pace change • Lock-screen Live Activity with phase, countdown, and round progress • Local calorie estimate based on the ACSM walking VO2 formula • Light and dark modes that follow your system setting • Optional daily reminder • Full Dutch and English language support

NAMI PLUS - ONE-TIME UNLOCK • Custom interval durations and cycle counts • Save and reuse your favourite custom workouts • Progress graphs and weekly trend tracking • Multi-device sync across iPhone and iPad • Future Plus features as we add them, included at no extra cost

A NOTE ON WALKING Nami is a tool for healthy adults. If you have a heart condition, are recovering from an injury, or are pregnant, please check with your doctor before starting any new exercise routine. And always pick safe places to walk. Nami won't watch traffic for you.

Walk in waves.