Japanese Walking · Interval Walking Training
Walk out, wait for the FLIP, walk home.
The free iPhone timer for Japanese Walking. 3 minutes brisk, 3 minutes slow, with a halfway cue that tells you when to turn around — so every session loops cleanly back to where you started.
The original Japanese Walking method
What is Japanese Walking?
Three minutes brisk plus three minutes slow — the Japanese walking method trending worldwide. Officially known as Interval Walking Training (IWT), developed by sports-medicine researchers at Shinshu University. More health benefit than walking 10,000 steps, in half the time.
Walk briskly for 3 minutes — fast enough that you couldn't sing, but you could still hold a conversation. Then 3 minutes at an easy pace to recover. The contrast between the two phases targets cardiorespiratory fitness, blood pressure, and leg strength — outcomes harder to achieve at a single constant pace.
Reported effects (study)
Values reported in middle-aged and older participants after 5 months of IWT (4+ days/week). See references.
Your week
Twenty sets a week.
However you split them.
Research recommends 5 sets × 4 days as a starting pattern. But the weekly total is what counts — split sessions are equally effective.
Or: 3 in the morning + 2 in the evening · Just 1 on a busy day · All on a Saturday Flexible
FLIP
Turn at halfway.
Home on time.
At the midpoint, voice, sound, and a haptic announce the turn — and the walking screen shifts from teal to orange. Just turn around and walk back the way you came. No route planning required.
Halfway, automatic
Voice cue, sound, and haptic at the exact midpoint. The walking screen color flips to signal the return leg.
Or turn FLIP off
Use as a plain interval timer for treadmills, gym tracks, fixed loops, or one-way commutes. Same cues, your route.
Live Activity
Always visible.
Never in the way.
Glance at the Lock Screen to see how long is left and which set you're on. Open another app, and the Dynamic Island still shows whether you're in a brisk or recovery phase. The colors and badge change after the halfway point, so you always know which leg you're on.
Two taps
Pick your sets. Start walking.
Each phase change shows on the screen and is announced by voice (English & Japanese), with a synchronized haptic. Watch the screen, or pair AirPods to follow along by ear — no need to keep your phone in hand.
Pick the number of sets
From 1 set (6 min) up to 20.
Tap Start, walk out
Sound, voice, and haptics handle the rest.
Privacy & data
Your location and health data
stay on your phone.
GPS routes, walking sessions, and Apple Health data are processed entirely on your device. No account required.
Location stays on device
GPS routes and walking paths are stored only on your iPhone. They are not sent to external servers.
Apple Health
Every session auto-saves as a workout. Steps, distance, and active energy stay in your Health app.
Designed in Japan
Built by an independent developer in the country where Interval Walking Training was born.
References
The research behind Interval Walking Training
Interval Walking Training (IWT) was developed by the research group at Shinshu University School of Medicine. The 3-minute brisk / 3-minute slow protocol used in FLIPWALK is grounded in the following peer-reviewed work.
- Nemoto K, Gen-no H, Masuki S, Okazaki K, Nose H. Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People. Mayo Clinic Proceedings 2007; 82(7): 803–811.
- Masuki S, Morikawa M, Nose H. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training in Middle-Aged and Older People. Mayo Clinic Proceedings 2019; 94(12): 2415–2426.
- Department of Sports Medical Sciences, Shinshu University Graduate School of Medicine.
- JTRC — Japan Training Research Center (NPO).
FLIPWALK is an independent third-party app and has no official affiliation with the research group at Shinshu University. This app is not a medical device and is not intended for diagnosis or treatment. Consult a physician if you have any health concerns.