IWT - Japanese Walking

Get fitter by simply walking. Follow the science-backed 3-min fast / 3-min easy interval method with guided audio and haptic cues — just 30 minutes a day.

Walk smarter, not longer. IWT guides you through Interval Walking Training — a simple, science-backed method that alternates 3 minutes of brisk walking with 3 minutes of relaxed walking, repeated five times for a 30-minute session.

Developed and studied by researchers at Shinshu University and published in Mayo Clinic Proceedings, this method has been shown to improve fitness and leg strength and lower blood pressure — noticeably more than walking at one steady pace. Aim for about four sessions a week and most people feel more energy and stamina within weeks.

JUST PRESS START IWT guides every interval with a clear sound and, on Apple Watch, a gentle buzz, so you always know when to speed up and when to ease off. You just walk. It records your time, distance, pace, heart rate, route, elevation and calories, then shows a clean summary of how you did.

SEE YOURSELF IMPROVE • IWT Fitness Index — one simple score that sums up your walking fitness • Weekly and monthly recap of your time, distance and walks • Easy-to-read trends: walking distance and speed, heart rate, cadence, step length and VO₂ Max • A daily recovery score to gauge how ready you are • Personal records for your fastest interval, longest walk and more • Log your weight and waist to track BMI over time

STAY MOTIVATED Earn medals as you walk, log and share — grouped into chains like total distance, weekly streaks and personal records, each rising from Iron to Gold. Turn any walk into a branded picture with your map, weather and stats, and share it anywhere.

WORKS WITH YOUR GEAR • Apple Watch for live heart rate and haptic cues • Apple Health to read your data and save your workouts • Bluetooth chest straps and arm bands (e.g. Polar H10) for heart rate

YOUR DATA STAYS YOURS There's no account to create. Your walks and health data stay on your iPhone and your own private iCloud — we can't see them, and nothing is sold or sent to advertisers. Apple Health data never leaves your device with us.

No gym, no equipment, no complicated plans. Lace up, press Start, and let IWT keep the rhythm.

IWT is a training tool, not a medical device; it does not diagnose or treat any condition. Studies of the method: Nemoto et al., Mayo Clin Proc 2007. Masuki et al., Mayo Clin Proc 2019.