# ProsoStride — Mindful Walk & Run Companion

> Audio-guided walking and running companion for maintaining a consistent, comfortable pace. (iPhone/iPad app by Smaga Bakery Ltd.)

- Source: https://appshunter.io/ios/app/prosostride/id6475584820 (this page in markdown: same URL + `.md`)
- Developer: [Smaga Bakery Ltd](https://appshunter.io/developer/298635300)
- Category: Health & Fitness, Sports
- Price: $2.99 with in-app purchases
- Rating: 1.00/5 from 1 App Store ratings · 1 written reviews indexed
- Age rating: 4+
- Requires: iOS 17.1 · 23 MB
- Languages: American English
- Released: 2024-07-09
- Data updated: 2026-08-23
- Monetization: subscription
- User reviews in markdown: https://appshunter.io/ios/app/prosostride/id6475584820/reviews.md

## What is ProsoStride?

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/

-
Not medical advice. Consult a professional before starting any exercise program.

## Key features

- Cadence walk and run guidance
- Live audio cues for pace
- Heart-rate zone tracking (with Apple Watch)
- Interval timer with haptics
- Running metronome
- Cadence Guard for zone adherence
- Personalized cadence targets

## Pricing and in-app purchases

Base price: $2.99.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Monthly Subscription | $0.99 | per month |
| Annual Subscription | $6.99 | per year |

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Premium Access | $0.99 | one-time |


## Recent user reviews (1 of 1)

All indexed reviews: https://appshunter.io/ios/app/prosostride/id6475584820/reviews.md

### 1/5 — No Apple Watch

*2026-07-20*

Not working without Apple Watch even though it advertises no Apple Watch required. Stole my money basically.

**Developer response:** Thank you for taking the time to write, and I'm genuinely sorry for the frustration.

You're right that ProsoStride's Cadence walk and run are meant to work on iPhone alone, with no Apple Watch - and they do. What went wrong is a mistake on my side: instead of asking for the "Motion & Fitness" access it needs to count your steps, the app showed a misleading "Apple Watch required" message. That wording was simply wrong - the mode needs motion access, not a Watch.

I've already submitted an update that fixes it: the app now requests Motion & Fitness properly and shows an accurate message.

Quick fix: open Settings → Privacy & Security → Motion & Fitness and turn ProsoStride on if it's listed; if not, the update handles it for you.

Thanks for the feedback.
Bart

## Frequently asked questions about ProsoStride

### What is ProsoStride?

ProsoStride is a health and fitness app designed to guide your walks and runs at a comfortable, conversational pace. It uses audio cues and a metronome to help you maintain your target rhythm, promoting a sustainable approach to building fitness.

### Does ProsoStride work on iPhone alone?

Yes, ProsoStride works on iPhone alone for cadence walk and run tracking. It allows you to set a target rhythm and provides gentle audio nudges when you drift too fast or too slow.

### Can ProsoStride track heart rate?

ProsoStride can track heart rate zones when paired with an Apple Watch. This integration helps you stay within your target heart-rate window, ensuring your slow jogs remain genuinely slow.

### What is the 'Niko-Niko' pace?

The 'Niko-Niko' pace, meaning 'smiling' in Japanese, refers to a gentle, conversational pace behind slow jogging and brisk walking. It's an easy, even effort that is kind to your joints and sustainable for building fitness.

### How does ProsoStride calculate personalized targets?

ProsoStride calculates personalized cadence targets based on your age and height. This ensures the suggested rhythm is tailored to your individual physiology, aligning with research on optimal step rates.

### What are the subscription options for ProsoStride?

ProsoStride offers a monthly subscription for $0.99 and an annual subscription for $6.99, which includes a 7-day free trial. These subscriptions unlock the full suite of features for your fitness journey.

### Does ProsoStride have ads?

No, ProsoStride does not contain advertisements. As a subscription-based application, it provides an uninterrupted user experience focused on your fitness goals.

### Is ProsoStride suitable for beginners?

Yes, ProsoStride is very suitable for beginners. Its focus on a gentle, sustainable pace and clear audio guidance makes it an accessible tool for anyone looking to start or improve their walking and running routine.

## Version history (last 5 releases)

### 2.1.1 — 2026-08-10

FIXED

• Audio cues now always follow your current settings.
• Cadence targets stay in a range a human can actually hold. Very short or very tall people could be handed a running target nobody sustains. The height refinement now fine-tunes you inside the evidence instead of running off the end of it.
• The target you set is the target the metronome plays.
• Watch haptics no longer begin a workout using the previous activity's zones.

IMPROVED
• Cadence limits tightened to 80–140 spm walking and 150–200 spm running, following the Tudor-Locke CADENCE work and Tanaka's niko-niko anchor.
• A quiet note appears when a target sits outside the usual band - a nudge, never a gate. Your body still knows best; slide it wherever it feels right.
• The metronome now reaches 200 spm, so it can match any cadence target.
• Use Apple Watch moved to Settings -> General. It powers heart-rate zones, cadence and remote control, so it no longer hides inside the HR section.
• Start screen tidied up along the bottom edge.

### 2.1.0 — 2026-07-22

• Your height, your units - choose centimetres or feet & inches during setup and in the Cadence Calculator.
• Cleaner start screen - Watch controls moved into Settings, and the connection status only appears when you're actually using a Watch.
• Assorted fixes and polish.

### 2.0.0 — 2026-05-06

Version 2.0 is the rebuild I wanted from the start.

NEW
• iPhone-only cadence mode -> no Apple Watch required for the core feature
• Niko-Niko mode is now the default; the HR system is still in there for people who want it
• Personalised cadence targets from age, optional height, and intensity preference (moderate or vigorous)
• Cadence Calculator in Settings - mirrors the existing HR Zone Calculator
• Rewritten first-run experience - age, height, intensity, all four sliders on one screen

IMPROVED
• Faster startup
• Cleaner audio cue timing
• Sharper cadence smoothing in low-GPS conditions
• Visual polish across the workout views

Your settings carry over. Thank you to everyone who used 1.x - your feedback shaped this rebuild.

### 1.1.0 — 2024-12-11

• once again improvements for watch and phone connection

### 1.0.4 — 2024-08-27

• Audio feedback engine improvements
• Some fixes related to communication between the phone and watch

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## More apps by Smaga Bakery Ltd

- [FULG](https://appshunter.io/ios/app/fulg/id1510796597)
- [ProsoEase: Calm in Your Voice](https://appshunter.io/ios/app/prosoease-calm-in-your-voice/id6670453253)
- [ProsoPlate - Mindful Eating](https://appshunter.io/ios/app/prosoplate-mindful-eating/id6739646576)
- [ProsoEcho: Learn by Heart](https://appshunter.io/ios/app/prosoecho-learn-by-heart/id6767998458)

All apps by Smaga Bakery Ltd: https://appshunter.io/developer/298635300

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*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 2026-08-23.*