Alternate 3 minutes of brisk walking with 3 minutes of easy walking for 30 minutes. The timer tells you when to speed up or slow down with voice cues and chimes, and soft step beeps help you hold the right pace.
Last updated:
Ready10 intervals · 30:00
3:00
90 steps/min
Walk at an easy pace you could keep up while chatting.
Elapsed 0:00Remaining 30:00Next Fast walk
Workout settings
Presets
Settings take effect when the timer is reset. Keep the page open while walking; some phones pause sounds when the screen locks.
Your walks
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How to use the Japanese Walking Timer
Check the settings: the default is 3 minutes fast and 3 minutes slow, 5 sets, starting slow. Pick a preset for a shorter or longer walk.
Set your step rates if you want the step beeps faster or slower, or turn them off.
Press Start walk and put your phone in your pocket; voice cues tell you when to change pace.
Walk briskly during the orange Fast intervals and easily during the green Slow intervals.
Pause whenever you need to stop, and resume when ready. Finished walks are added to your log.
How the Japanese walking workout is structured
A standard session alternates brisk and easy walking in equal blocks. With the default settings and a slow start, it looks like this:
Minutes
Interval
Pace
How it feels
0–3
1
Slow
Easy, you can hold a conversation
3–6
2
Fast
Brisk, breathing harder, short sentences only
6–12
3–4
Slow, then fast
Repeat
12–18
5–6
Slow, then fast
Halfway point at 15 minutes
18–30
7–10
Slow / fast × 2
Last fast block ends the walk
That gives 15 minutes of fast walking per session. Doing it 4 days a week reaches the roughly 60 minutes of fast walking per week used in the Shinshu University programs. Choose Start with: Fast walk if you prefer to finish on an easy block as a cool-down.
Finding your fast and slow pace
Talk test: during fast intervals you should be able to speak in short phrases but not sing. During slow intervals you should be able to talk comfortably.
Effort scale: aim for about 7 out of 10 effort when fast and 3 to 4 out of 10 when slow.
Step rate: count your steps for 15 seconds and multiply by 4. Set the timer's step rates to match what feels right, then let the beeps keep you steady.
Longer strides: when walking fast, swing your arms, take slightly longer steps and push off with your back foot rather than just stepping faster.
Tips for a safe, consistent routine
Start with the Beginner 2/2 × 5 preset if 30 minutes feels like a lot, and build up over a few weeks.
Walk a few easy minutes before and after the timer to warm up and cool down.
Use headphones or keep your phone in an outer pocket so you can hear the voice cues on busy streets.
Wear supportive shoes and pick a flat, safe route; a track or a quiet loop works well.
Stop and rest if you feel dizzy, short of breath beyond normal effort or have chest pain, and speak to a doctor before starting if you have heart, lung or joint problems.
Frequently asked questions
What is Japanese walking?
Japanese walking, also called interval walking training (IWT), alternates 3 minutes of fast walking with 3 minutes of slow walking, usually for 5 sets or 30 minutes. It was developed by researchers at Shinshu University in Japan, led by Hiroshi Nose, as a simple way for middle-aged and older adults to raise their fitness by walking.
How fast should the fast and slow intervals be?
In the original studies the fast phase was about 70% or more of a person's peak aerobic capacity and the slow phase about 40%. In practice, fast means a brisk walk where you breathe hard and can talk but not sing; slow means a relaxed pace where you can chat easily. Adjust to your own fitness.
How often should I do interval walking?
The Shinshu University programs asked participants to walk at least 4 days a week, aiming for about 60 minutes of fast walking per week. The walk log shows how many days you walked this week to help you track that goal.
What step rate should I use for the beeps?
The defaults are 120 steps per minute for fast walking and 90 for slow walking. Many people walk briskly at roughly 110 to 130 steps per minute. If the beeps feel too fast or slow, change the step rates or turn the beeps off and walk by feel.
Will the timer keep working when my screen turns off?
The timer keeps correct time because it is based on the clock, and it asks the browser to keep the screen awake. Some phones still pause sound in a locked tab, so for reliable voice cues keep the screen on and the page open.
Is interval walking better than walking at a steady pace?
Studies from the Shinshu group reported larger gains in leg strength, aerobic fitness and blood pressure with interval walking than with continuous moderate walking over several months. Results vary by person; check with your doctor before starting a new exercise program, especially if you have a health condition.
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