1. Set sets and durations
The default is 3 minutes fast and 3 minutes slow for 5 sets (30 minutes). You can change the sets (1–10) and each phase (1–5 minutes) if you are just starting out.
Free online tool
Japanese walking timer: 3 minutes fast, 3 minutes slow.
Japanese walking, or interval walking, alternates brisk walking with easy walking. This free timer runs the classic pattern for you: 3 minutes fast, 3 minutes slow, 5 sets, 30 minutes in total. Change the sets and durations, and let the sound and vibration cues tell you when to switch.
How to use it
How to do interval walking.
Warm up, then alternate fast and slow. The timer handles the switching.
2. Start and walk fast
During FAST WALK, walk briskly enough that it feels somewhat hard but you can still talk in short sentences. About 100 steps per minute or more is a common reference for moderate intensity, from a study of healthy adults aged 21–40 (Tudor-Locke et al. 2019, CADENCE-Adults); older adults may reach moderate intensity at a slightly lower cadence. Use the talk test too: you can talk but not sing.
3. Slow down, repeat
When the tone sounds, drop to an easy stroll to recover, then speed up again at the next tone. The timer shows the set, the time left and the total progress.
Reference
The numbers behind the tool.
Formulas, reference tables, and practical guidance you can come back to.
Where interval walking comes from
Interval walking (インターバル速歩) was developed by the team of Hiroshi Nose at Shinshu University in Japan. In a 2007 randomized study of middle-aged and older people (Nemoto et al., Mayo Clinic Proceedings), the interval group alternated 3 minutes of fast walking at about 70% or more of peak aerobic capacity with 3 minutes of slow walking at about 40%, for five or more sets a day (about 30 minutes) on four or more days a week. The interval group showed significant gains in leg (knee) strength and peak aerobic capacity, and a decrease in resting systolic blood pressure. Source: https://doi.org/10.4065/82.7.803
Two more sources: the cadence research behind the roughly 100 steps per minute reference is Tudor-Locke et al. (2019), Int J Behav Nutr Phys Act, https://doi.org/10.1186/s12966-019-0769-6. That value is from a study of healthy adults aged 21–40 (CADENCE-Adults); older adults may reach moderate intensity at a slightly lower cadence, and the talk test (you can talk but not sing) can help you judge. The 150 minutes of moderate activity per week comes from the WHO physical activity fact sheet, https://www.who.int/news-room/fact-sheets/detail/physical-activity. This page is general information, not medical advice; talk to a doctor before starting if you have a health condition.
FAQ
Frequently asked questions.
Quick answers about this tool and how to train with it.
How long should Japanese walking be?
The classic pattern is 3 minutes fast and 3 minutes slow, repeated 5 times, which is 30 minutes. In the 2007 study from Shinshu University, participants did five or more sets on four or more days a week. If that is too much, start with fewer sets or shorter phases and build up.
Does Japanese walking count as exercise?
Yes, as long as the fast phases are brisk. The WHO recommends at least 150 minutes of moderate-intensity activity per week for adults, and brisk walking is a typical example. The fast phases of interval walking are meant to reach that level; the slow phases are recovery.
How fast is brisk walking?
A common reference is about 100 steps per minute or more for adults, based on cadence research by Tudor-Locke and colleagues. That threshold is from a study of healthy adults aged 21–40 (Tudor-Locke et al. 2019, CADENCE-Adults); older adults may reach moderate intensity at a slightly lower cadence. You can also use the talk test: you can speak in short sentences but could not sing. It should feel somewhat hard, and the right pace varies with fitness and age.
Can I do it without an Apple Watch?
Yes. All you need is a timer, and this page is one. Keep the screen on, follow the tones, and use the talk test to judge your pace. A watch can log heart rate, but it is not required.
Keep going
Related tools & further reading.
More free tools that pair well with this one, plus guides and articles to go deeper.
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Open toolHIIT & Tabata timer
Interval timer with work/rest phases, rounds, and audio cues — Tabata, 30/30, and 40/20 presets included.
Open toolFor site owners
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<iframe src="https://www.bigbeefit.com/embed/japanese-walking-timer" width="100%" height="560"
style="border:0;border-radius:12px" title="Japanese Walking Timer – Free Interval Walking Timer (3/3 × 5)"
loading="lazy"></iframe>
<p>Free <a href="https://www.bigbeefit.com/tools/japanese-walking-timer">Japanese Walking Timer – Free Interval Walking Timer (3/3 × 5)</a> by BigBeeFit</p>Free for any website — blogs, gyms, coaching sites. Please keep the attribution link so your readers can find the full tool.
Want the countdown on your lock screen?
Want the countdown on your lock screen, and the walk counted toward today's exercise automatically? StepDay for iPhone reads Apple Health and tells you whether today's walking counts.