ProsoStride - walk and run at your smile pace.
ProsoStride is your Niko-Niko companion. "Niko-Niko" means smiling in Japanese - the gentle, conversational "smile pace" behind slow jogging and brisk walking. Practised regularly, this easy, even effort is kind to your joints, good for your heart, and a sustainable way to build fitness without chasing speed.
The idea is simple: hold a steady, comfortable cadence and let your body settle into a rhythm it can keep. ProsoStride guides every step with live audio cues so you stay in your ideal zone - no need to keep glancing at your phone.
WORKS ON IPHONE ALONE
Cadence walk and run need nothing but your iPhone. Set a target rhythm (steps per minute) and the app nudges you with gentle audio when you drift too fast or too slow. A built-in metronome keeps you on the beat.
PAIR AN APPLE WATCH FOR HEART-RATE ZONES
Add an Apple Watch to unlock real-time heart-rate zones. iPhone and Watch work together to keep you inside your target window - perfect for keeping a slow jog genuinely slow.
WHAT'S INSIDE
• Cadence Walk & Run - match your steps to a target rhythm,
• Heart-Rate Zones - stay in your Niko-Niko window (Apple Watch)
• Interval Timer - Prepare · Work · Rest · Cooldown rounds with haptics
• Running metronome with adjustable steps-per-minute
• Cadence Guard - auto-metronome that kicks in when you drift out of zone
• Per-zone audio feedback you can tune to taste
• Cadence Calculator - personalised targets from your age and height
• Metric or imperial - centimetres or feet & inches, your call
• Saves your workouts to Apple Health
WHY CADENCE?
Quick, light steps (Professor Hiroaki Tanaka's slow-jogging research suggests around 180 spm) reduce impact and improve efficiency. Shorter people naturally step a little faster, taller people a little slower - ProsoStride tailors your target to fit you.
These are evidence-based suggestions, not rules. If a pace feels too hard or too easy, slide it to where it feels right. Your body knows best.
Small, steady steps add up. Let's go.
Privacy Policy: https://prosoche.co/privacy/prosostride
Terms of Service: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
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Not medical advice. Consult a professional before starting any exercise program.
