IWT: Japanese Interval Walking

Walk smarter, not longer. Japanese Interval Walking Training (IWT) is the science-backed 3-minute fast / 3-minute slow walking method developed at Shinshu University — shown in published research to boost fitness more than 10,000 steps a day, in a third of the time.

This is the only Japanese walking app that combines a precision interval timer, camera-based heart rate estimation, automatic step tracking, an AI coach, and smartwatch sync — all in one place.

⏱ SCIENCE-BACKED INTERVAL TIMER
- Guided 3-min fast / 3-min slow cycles (3, 5, or 7 rounds)
- Voice coaching announces every transition, even with music playing
- Cadence metronome keeps your pace on target (125 Fast / 85 Slow SPM)
- Runs in the background — lock your phone and keep walking

❤️ HEART RATE ESTIMATE, NO WEARABLE NEEDED
- Estimate your pulse using just your phone's camera — no watch required
- Advanced signal processing with motion detection for a steadier reading
- Confidence score shown with every result, so you know how reliable it is
- Estimate only — not a medical device; consult a doctor for medical concerns

👣 AUTOMATIC STEP & DISTANCE TRACKING
- Real-time step count, speed, and distance as you walk
- Calorie tracking using the Shinshu MET formula, including afterburn (EPOC) calories your body keeps burning after your walk

⌚ SMARTWATCH COMPANION
- Control your workout from your wrist — start, pause, skip, and finish without touching your phone
- Live interval, heart rate, and cycle progress synced in real time
- Works automatically if you have a paired Wear OS device — the app runs perfectly fine without one too

📊 TRENDS THAT KEEP YOU CONSISTENT
- Weekly goal ring tracks your 4-day/week target
- Lifetime stats: total fast minutes, distance, and calories burned
- Shareable workout cards for your streaks

🤖 AI COACH & SCIENCE GUIDES
- Ask questions about pacing, posture, and recovery, answered instantly
- Research-based articles on the Shinshu protocol, joint health, and breathing technique — no subscription required

🌍 BUILT FOR EVERYONE
- Available in English, Japanese, German, French, Spanish, and Arabic
- Light and Dark themes
- Daily reminders keep your streak alive

Based on real published research from Shinshu University, this isn't a generic step counter — it's a structured training method studied for its effects on VO2 max, blood pressure, and leg strength compared to continuous walking.

Download now and start your first 3x3 interval walk today.