Pro program
Japanese walking workout on a treadmill
Japanese interval walking alternates three minutes of easy walking with three minutes of brisk walking. It is simple to follow and it fits a busy day.
In Treadmill Pro the program is 35 minutes, and the app changes speed for you at every interval.
The plan
| Part | What you do |
|---|---|
| Round | Three minutes easy, then three minutes brisk |
| Session | 35 minutes with a warm-up and a cool-down |
| Plan | 5 weeks, four walks a week |
What easy and brisk feel like
Easy: you can talk in full sentences.
Brisk: you can still talk, but only in short phrases.
Set your own speeds. The app lets you adjust them if a round feels too hard or too light.
Who should skip it
If you have a heart or joint condition, or you are returning after a long break, ask your doctor first and begin with Easy Start. Stop if you feel dizzy or in pain.
Questions and answers
Is Japanese Walking free in Treadmill Pro?
No. It is a Pro program. Easy Start and Hill Walk are free.
Do I need an incline?
No. The program works on a flat belt.
How is it different from 12-3-30?
Japanese walking changes speed in rounds. 12-3-30 holds a steady pace on a steep incline.