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WORKOUT TIMERS

Interval walking timer

Three minutes fast, three minutes slow, five times: the walking workout from a Japanese study

Interval walking training, often called Japanese walking, was tested by researchers at Shinshu University in Japan. It’s simple: walk fast for 3 minutes, then slowly for 3 minutes, and repeat 5 times, for 30 minutes, at least 4 days a week 1.

How fast is fast?

In the study, fast meant about 70% of each person’s peak aerobic capacity, and slow about 40% 1. In practice, fast is a brisk walk where you can still talk but not sing, and slow is an easy stroll to catch your breath.

What the study found

Key study

Interval walking beat steady walking

  • Randomized trial
  • About 250 adults, average age 63
  • 5 months

People who did interval walking became stronger in the thighs and fitter, and their blood pressure fell. A group that walked at a steady, moderate pace for the same time improved much less.

Source 1

How to set it up in Cero

  1. Create a new simple timer: high intensity 3:00, low intensity 3:00, sets 5.
  2. Turn on a voice cue or vibration for each change, so you can keep your phone in your pocket.
  3. Or start it on your Apple Watch and leave your phone at home.
Free toolTry an interval walking timer nowSet 180 seconds of work, 180 of rest and 5 rounds in your browser.

Sources

  1. 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 Clin Proc. 2007;82(7):803-811. doi.org/10.4065/82.7.803

YOUR NEXT SESSION STARTS HERE

Bring the effort.
We’ll keep the time.

Cero is free to download for iPhone, iPad and Apple Watch.

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Cero’s simple timer on iPhone 18 Pro, with the green wave about half full during a high-intensity interval

Cero is a timer, not a medical device. If you’re new to hard exercise, are pregnant or have a health condition, check with your doctor first, and stop if you feel unwell.