# IWT: Interval Walking Training — A new walking method > Interval walking training for enhanced health benefits and fitness. (iPhone/iPad app by Cenk Dominic Oezbakir.) - Source: https://appshunter.io/ios/app/iwt-interval-walking-training/id6746673671 (this page in markdown: same URL + `.md`) - Developer: [Cenk Dominic Oezbakir](https://appshunter.io/developer/906526053) - Category: Health & Fitness - Price: Free - Rating: 2.50/5 from 2 App Store ratings · 5 written reviews indexed - Age rating: 4+ - Requires: iOS 18.0 · 7 MB - Languages: English - Released: 2025-06-16 - Data updated: 2026-07-05 - Monetization: free - User reviews in markdown: https://appshunter.io/ios/app/iwt-interval-walking-training/id6746673671/reviews.md ## What is IWT? Japanese researchers have found a walking method with twice the health benefits of 10.000 daily steps. Here’s how you do it → It’s called Interval Walking Training (IWT): → 3 minutes slow walking → 3 minutes fast walking Do this five times. Why should you do it? * 4× improvement in Blood Pressure compared to regular walking. * Reduced risk of stroke by 40% * Improvement in muscle strength * Improved sleep efficiency by 12% Finding the Right Intensity: Fast Walk: You can speak, but are a little breathless. Like you’re hurrying to a meeting. Slow Walk: You can chat or even sing. A relaxed stroll. Sources: Masuki, Shizue, et al. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training 10.1016/j.mayocp.2019.04.039. Karstoft, Kristian, et al. Health Benefits of Interval Walking Training. Mar. 2024. 10.1139/apnm-2023-0595 ## Key features - Interval walking method - Twice the health benefits of 10,000 steps - Improves blood pressure - Reduces stroke risk - Enhances muscle strength - Improves sleep efficiency ## Recent user reviews (5 of 5) All indexed reviews: https://appshunter.io/ios/app/iwt-interval-walking-training/id6746673671/reviews.md ### 3/5 — Good if fixed *2025-09-06, version 1.2* Bug fix please as it’s telling me 2 fast or regular in a row even jumping an interval. If fixed all would be good thanks. This app is getting worse. Telling me to walk fast 4 times in a row, repeating intervals, sending a message that I’ve finished then saying I’ve got another interval to do. Full of bugs. Is anyone going to fix it. ### 3/5 — Good if fixed *2025-08-07, version 1.2* Bug fix please as it’s telling me 2 fast or regular in a row even jumping an interval. If fixed all would be good thanks. ### 4/5 — Great app but definitely room for improvement. *2025-07-22, version 1.2* Things to add. - how many steps all together - how many steps per interval so we can see our steps at fast and slow speed - how many miles we walked - how other users on the app are doing so we can compete and compare - a way to see the timer on our lock screen instead of having to open the app whilst we walk. - more info of the benefits of this style of walking ### 2/5 — Needs work. *2025-07-13* The app freezes or pauses mid-interval. It also lacks a pause button. And it would be better if it more effectively notified you every interval — maybe by vibrating? ### 3/5 — Great idea for a simple walking timer - not great functionality *2025-06-20* The timer pauses if you switch apps or if your device sleeps. 😕 ## Frequently asked questions about IWT ### What is IWT? IWT stands for Interval Walking Training. It's a method that alternates between 3 minutes of slow walking and 3 minutes of fast walking, repeated five times, for enhanced health benefits. ### What are the health benefits of IWT? IWT has been shown to provide 4x improvement in blood pressure, a 40% reduced risk of stroke, improved muscle strength, and a 12% improvement in sleep efficiency compared to regular walking. ### How do I find the right intensity for fast walking? For fast walking, you should be able to speak but feel slightly breathless, similar to hurrying to a meeting. Slow walking allows for easy conversation or even singing. ### Is IWT suitable for beginners? The app's age rating is 4+, suggesting it's broadly accessible. The method focuses on walking intensity, making it adaptable for various fitness levels. ### What devices does IWT support? Currently, IWT is supported on iPhone devices, as indicated by the platform compatibility. ### How often is IWT updated? The app was last updated on June 30, 2025, with version 1.2. This indicates a recent update, suggesting ongoing development and support. ### Does IWT have ads? No, IWT does not contain advertisements. It is a completely ad-free application. ### What is the user sentiment for IWT? Based on the available data, IWT has a rating of 2.5 stars from 2 ratings, which suggests mixed or negative user sentiment. ## Version history (last 3 releases) ### 1.2 — 2025-06-30 Bug fixes ### 1.1 — 2025-06-19 Bug fixes ### 1.0 — 2025-06-16 No release notes. ## Apps similar to IWT | App | Rating | Price | Category | | --- | --- | --- | --- | | [Seconds Interval Timer](https://appshunter.io/ios/app/seconds-interval-timer/id475816966) | 4.7 (22,738) | Free | Health & Fitness | | [Walking for Weight Loss](https://appshunter.io/ios/app/walking-for-weight-loss/id1434647111) | 4.9 (5,553) | Free | Health & Fitness | | [Japanese Walking App](https://appshunter.io/ios/app/japanese-walking-app/id6748023683) | 4.8 (22) | Free | Health & Fitness | | [Japanese Interval Walking](https://appshunter.io/ios/app/japanese-interval-walking/id6752210985) | — | Free | Health & Fitness | | [Paceriva - Japanese Walking](https://appshunter.io/ios/app/paceriva-japanese-walking/id6747282230) | 4.6 (72) | Free | Health & Fitness | | [JWT – Japanese Walking Timer](https://appshunter.io/ios/app/jwt-japanese-walking-timer/id6748671038) | 4.7 (44) | Free | Health & Fitness | ## Related topics [interval training walking](https://appshunter.io/ios/topics/interval-training-walking) --- *Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-07-05.*