Interval Walk—Japanese Walking

Feel fitter and calmer in five months. Three days a week, walk five cycles: 3 minutes fast, 3 minutes slow. Your iPhone or Apple Watch guides every walk.

Interval Walk brings the Japanese interval walking method (IWT) to iPhone and Apple Watch: 3 minutes fast, 3 minutes slow, repeated 5 times. Based on research from Shinshu University in Japan, this simple protocol has been shown to improve aerobic fitness, leg strength and blood pressure more effectively than walking at a single steady pace.

HANDS-FREE INTERVALS Your iPhone vibrates and chimes at every phase change. Turn on spoken cues and it names the phase as well, then tells you when the walk is done. Press start and walk.

YOUR WEEK, SUMMED UP The week closes on Sunday evening and its summary is ready. One page shows how many days you walked, the week's standout walk, how long your heart rate stayed in each zone, the time of day you walk, and the one thing that changed since last week.

YOUR PROGRESS, TRACKED Every walk is saved automatically. Browse your full history grouped by day, and see a 7-day activity chart, a 6-month trend, your pace split, your daily streak and your weekly goal.

READ YOUR HEART RATE Walk with a chest strap or your watch and you see the peak of every fast phase, the average of the fast and slow phases, and the time spent in each zone.

BADGES Road, Rhythm, Horizon and Season measure four different things. They level up as you walk, and they slip back if you stop.

ALSO ON APPLE WATCH The Apple Watch app runs on its own, so you can leave your phone at home. Live heart rate, a heart-rate zone chart and a post-walk summary.

SAVES TO APPLE HEALTH Your walks are stored as workouts in Apple Health.

PRIVATE BY DESIGN No account, no tracking, no ads. Everything stays on your device.

FIRST 7 DAYS FREE Everything is free for the first 7 days. Cancel before the trial ends and you pay nothing.

Then continue monthly, every 6 months or yearly; the 6-month plan covers the whole five-month journey. If you would rather not subscribe, the one-time lifetime option is still there.

Available in English, Turkish, French, German, Dutch, Italian, Spanish, Portuguese, Swedish, Danish, Norwegian and Finnish.

Interval Walk is a fitness tool and does not provide medical advice. Talk to your doctor before starting a new exercise routine.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/