Japanese Walking Timer
A timer for interval walking training, the protocol behind "Japanese walking": 3 minutes fast, 3 minutes slow, repeated 5 times for a 30-minute session. It switches phases for you with sound and vibration cues — set your pace with the talk test.
How to do it
- Fast phase: a pace where holding a conversation is hard. Slow phase: a pace where talking is easy.
- 5 sets of 3+3 minutes in a row = 30 minutes per session.
- At least 4 days a week.
- Works outdoors or on a treadmill — switch pace on the timer signal, not a fixed speed.
Frequently asked questions
Do I need any equipment, or can I use a treadmill?
No special equipment — any place where you can walk continuously for 3 minutes works: outdoors or on a treadmill. On a treadmill, change the pace on the timer's signal — faster for the fast phase, slower for the slow phase — using the talk test as your guide, not a fixed speed.
How do I know I'm walking fast enough?
Use the talk test, not a specific speed. Fast phase: a pace at which you can't hold a conversation easily (roughly 70% of peak aerobic capacity in the original protocol). Slow phase: a pace at which talking is easy (around 40%).
Is this really a way to lose weight?
No — that's a viral promise, not a study result. Nemoto et al. (2007) measured leg strength, peak aerobic capacity and blood pressure in people 60+ over 5 months, not weight or fat mass. See the Japanese walking guide for details.
What does "3+3" mean, and how many times a week?
3 minutes at a fast pace alternate with 3 minutes slow, repeated 5 times in a row — 30 minutes per session. The Nemoto et al. protocol calls for at least 4 days a week.