Just start walking.
Train smarter.
Japanese Walking Coach guides you through Japanese interval walking: 3 minutes brisk, 3 minutes easy – about 35 minutes, joint-friendly and effective.
- Free
- No subscription
- Premium optional
- No servers of our own
For iPhone with iOS 26 or later – best paired with Apple Watch
What is Japanese walking?
Japanese walking is more than a stroll: a fixed rhythm of brisk and easy walking. The method was developed at Shinshu University in Japan – in studies it improved endurance, leg strength and blood pressure considerably more than steady walking.
One session with the default settings
- 3 minWarm-up ease in at a relaxed pace
- 5 ×3 min brisk + 3 min easy fast enough that you can only speak in short sentences – then recover actively
- 1 minCool-down wind down calmly
You can adjust every duration and the number of rounds in the app.
More effect per minute
Switching pace challenges your body more than walking at a steady speed.
Joint-friendly
Far less strain than jogging – which makes it sustainable long term.
For every fitness level
From first steps to a low-impact alternative for experienced runners.
How the app guides you
Your watch sets the pace
Start on your Apple Watch and walk. It taps your wrist at every phase change – no need to look at the screen.
Your iPhone follows live
During the workout your iPhone shows the phase, remaining time and heart rate. Phase and remaining time also appear as a Live Activity on the lock screen.
Afterwards you see what it did
Every session goes into your history: heart rate curve, a breakdown of every interval, distance, route, calories and steps.
Everything you need
Custom interval plans
Set your own durations and rounds, or start with the defaults.
Pause any time
Traffic light, a chat, the dog – pause briefly and carry on later.
Apple Health
Every workout is saved to Apple Health automatically.
App in 7 languages
English, German, French, Italian, Spanish, Polish and Russian.
Your data belongs to you
All workout and health data stays in Apple Health on your iPhone and Apple Watch. There is no server of our own, no account, no tracking and no sharing with third parties.
Read the privacy policyFrequently asked questions
Do I need an Apple Watch?
No, but it makes things a lot more comfortable. You can start a session right on your iPhone: it counts steps, records distance and route, and signals every phase change with a vibration and a click. With an Apple Watch you feel the changes on your wrist, see phase and remaining time at a glance, and also get your heart rate. Requires iOS 26 or watchOS 26 or later.
How long is a session?
About 35 minutes with the defaults: a 3-minute warm-up, five rounds of 3 minutes brisk and 3 minutes easy, and a 1-minute cool-down. You can make it shorter or longer.
How do I start a workout?
With an Apple Watch: open the app on your watch and tap Start. Without a watch, start the session right in the iPhone app. Set your durations and rounds beforehand in the settings on your iPhone.
Can I pause a running workout?
Yes, on your watch or your iPhone. You resume whenever you like.
Where do I find my completed sessions?
In the history on your iPhone – with distance, duration, heart rate, calories and the course of every interval. They are in Apple Health too.
Is the app really free?
Yes – no subscription, no ads and no locked features. From your 15th workout on, a request to support development with a one-time Premium unlock appears after your sessions. Simply close it. With Premium the request disappears for good.
Is my health data uploaded to a server?
No. The app has no servers of its own and sends no health data to third parties. Everything stays in Apple Health on your devices – whether Apple Health syncs via iCloud is up to you in your iPhone settings.
Where can I send questions or feature requests?
By email to japanesewalkingcoach@gmail.com. Feedback and ideas are always welcome.
Ready for your first round?
Start the app and walk. The coach takes care of the rest.
- Free
- No subscription
- Premium optional
- No servers of our own