Japanese walking timer

Three minutes slow, three minutes fast, with a voice that tells you when to switch.

Ready to walk

Walk duration
30 min
Voice prompts

10 intervals of 3 minutes · starts slow, ends fast

The timer needs JavaScript. You can still follow the routine with any stopwatch: three minutes slow, three minutes fast, repeated.

Stop this walk?

How to use it

  1. Pick a duration. 30 minutes is the routine used in the research. If you are starting out, 18 or 24 minutes is plenty; the 30-day plan builds up week by week.
  2. Turn your volume up and press Start walk. You will hear “Let’s begin. Walk slow for three minutes.”
  3. Walk. At every switch the voice says “walk fast” or “walk slow”. The last interval is always a fast one, and the timer tells you when it’s done.

How fast is fast?

Slow is an easy pace where you could chat in full sentences. Fast is a brisk pace where you are slightly out of breath and can only manage short phrases. There is no target speed, because the same speed is easy for one person and hard for another. The complete guide explains the talk test in more detail.

Keep this page open with the screen on

Browsers pause web pages to save battery. If you lock your phone or switch to another app, the voice cues may stop or arrive late; the clock catches up when you come back, but you may miss a switch. The timer asks your phone to keep the screen awake while you walk, but not every browser allows it. Carry the phone in your hand or a clip, with this page open.

On an iPhone, if you hear nothing, check that silent mode is off and the volume is up.

Want it in your pocket? The Ritmo app uses the same voice and the same three-minute rhythm, but keeps calling out the switches with your screen off, and keeps a record of every walk. It is coming soon to Android.

Questions

Why does the walk always start slow and end fast?

Starting slow works as a warm-up. Durations come in six-minute steps, so every walk is made of whole slow-and-fast pairs, and the last interval is always fast.

Does it save my walks?

No. Nothing is sent anywhere. The timer only remembers your chosen duration and voice setting in this browser, so they are ready next time.

Can I use it on a treadmill?

Yes. Prop your phone or tablet on the console and switch speed at each cue. The guide’s treadmill section suggests settings.

Ritmo supports general fitness and isn’t a substitute for medical advice. Check with a doctor before starting a new exercise routine.