Interval walking is simple. Walk briskly for a few minutes, walk easy for a few minutes, repeat. The method comes out of research at Shinshu University in Japan, where it is widely known as interval walking training.
Interval Walk keeps time so you do not have to. Pick a program, start the walk, and put your phone away. A coach tells you when to pick the pace up and when to ease off, so you never have to look at the screen.
WHAT YOU GET
Three programs. Gentle Start is a soft on-ramp for your first two weeks. Classic IWT is the research-backed 3 minutes brisk, 3 minutes easy, five times through. Power Hour is for people who have been at this a while.
Four coach voices, each with their own personality. Maya is warm and upbeat. Coach Dan is blunt. Ruth is calm and steady, closer to a walking meditation. Kai keeps it light. Every voice is recorded natively in your language.
Cues that reach you with the phone locked. Pace changes arrive as time-sensitive alerts, so they get through a Focus, and a locked iPhone taps them to a paired Apple Watch.
Pace, steps, and distance measured from the phone's own motion sensor, with brisk and easy pace tracked separately so you can watch each one improve.
A weekly goal counted in walks, not minutes, because finishing four walks is a clearer target than accumulating a number.
Apple Health, if you want it. Completed walks save as workouts. The app only writes; it never reads your Health data.
WHAT YOU DO NOT GET
No account. No sign-in, no email, no password.
No subscription. You buy it once.
No ads, and no one paying to reach you.
No data collection. The app makes no network requests at all. Your walk history is a file on your phone and it stays there.
No internet required. Everything, including the coach audio, ships inside the app.
LANGUAGES
English, Japanese, Spanish, German, and French, with native coach recordings in each. The app follows your phone's language and you can override it in Settings.
BEFORE YOU START
Interval Walk is not a medical device and does not give medical advice. If you have a heart condition, joint problems, or have not exercised in a while, talk to your physician before starting interval training. Stop walking if you feel pain, dizziness, or shortness of breath.
