IWT - Japanese Walking

Experience Japanese Walking with the science-backed Interval Walking Training (IWT) method. Guided by audio, haptics and Apple Watch — just 30 minutes a day.

Walk Smarter with Japanese Walking IWT is the Japanese Walking app based on Interval Walking Training (IWT) — the science-backed method developed by researchers at Shinshu University in Japan. Instead of walking at one steady pace, you'll alternate: • 3 minutes brisk walking • 3 minutes easy walking Repeat five times for a simple, effective 30-minute workout. Studies published in Mayo Clinic Proceedings have shown this method can improve aerobic fitness, leg strength and blood pressure more effectively than continuous walking. Whether your goal is better health, improved fitness or simply getting more from every walk, IWT guides every interval so you only need to focus on walking. Guided Every Step Simply press Start. IWT tells you exactly when to speed up and when to slow down using clear audio cues on iPhone and gentle haptic feedback on Apple Watch. No counting. No watching the clock. Just walk. Automatically track: • Distance • Walking pace • Heart rate • Route • Elevation • Calories • Cadence • Step length See Your Progress Watch yourself improve over time with: • IWT Fitness Index • Recovery Score • VO₂ Max trends • Weekly & monthly summaries • Personal records • Weight & waist tracking • BMI trends Every walk brings you closer to your goals. Stay Motivated Earn medals and achievements as you continue your journey. Share beautiful walking summaries including: • Route • Weather • Statistics • Photos • IWT branding Perfect for sharing your progress with friends and family. Works Great with Apple Designed specifically for Apple users. Supports: • Apple Watch • Apple Health • Bluetooth heart rate monitors • Polar H10 and compatible chest straps Your workouts are automatically saved to Apple Health. Your Privacy Comes First No account required. Your data stays on your iPhone and your private iCloud. We never sell your data. We never send your health information to advertisers. Apple Health data never leaves your device through IWT. Walk smarter. Get fitter. Feel stronger. Just press Start. Research Interval Walking Training was developed and studied by researchers at Shinshu University, Japan. Key publications include: Nemoto et al., Mayo Clinic Proceedings (2007) Masuki et al., Mayo Clinic Proceedings (2019)