Pacent: Japanese Walking

Become the fittest you've been in years, one walk at a time.

Pacent coaches Japanese interval walking: three minutes brisk, three minutes easy, five times over, about 30 minutes, three to five days a week. A calm coach in your ear calls every change, on a plan built from your own pace. No running, no gym, no equipment.

THE RESEARCH
The method is Interval Walking Training from Shinshu University in Japan. In the original trial (Nemoto et al., Mayo Clinic Proceedings, 2007), 246 adults with a mean age of 63 walked this way for five months, and the interval walkers improved more than the steady walkers:
• walking fitness (peak oxygen uptake): +9%
• systolic blood pressure: −9 mmHg (diastolic −5)
• knee flexion strength: +17% (extension +13%)
Results vary; not medical advice.

HOW IT WORKS
• A 30-second pace test, talked through by your coach, builds your walking profile: your everyday pace, and from it your easy and brisk targets in steps per minute. Brisk means brisk for you.
• Your 22 weeks, with dates: five stages on the calendar, a re-check walk every 4 weeks so your targets move with you, and after week 22 the plan keeps going with a fresh block every month.
• Live pace coaching: your iPhone's motion sensors read your cadence as you walk, and the coach tells you when to pick it up or ease back. One big word, Brisk or Easy, over the tide shows where you are at a glance.
• Choose your coach, Sarah or Brian, with captions, soft bells, haptics and a countdown into every change.
• Phone locked in your pocket? You still hear every cue, and a Live Activity counts down the interval on your Lock Screen.
• After each walk: how many brisk intervals were on pace, your walker rank, and a quick effort check-in. Tell Pacent how the brisk minutes felt and the plan adapts.
• Walk a loop, out and back (the coach tells you when to turn for home) or on a treadmill.
• Stop at a crossing and Pacent pauses on its own. Your music keeps playing and only dips while a cue speaks.

SEE YOURSELF GET FITTER
• Your brisk pace, walk by walk.
• A goal of 60 brisk minutes a week, with streak shields for the weeks life gets in the way.
• Weeks walked, monthly challenges and walker ranks.
• Every walk saved to Apple Health as a walking workout. Your weight and blood pressure from Apple Health, read-only, next to your walking.
• Home and Lock Screen widgets for your next walk, plus gentle reminders.

MADE FOR
Adults who want to move more without running, especially from 40 onward: getting back into exercise, walking to lose weight, or building a steady routine that lasts. Your walks stay on your iPhone and in Apple Health.

PACENT PRO
Walk 1 of your plan is free, once a day. Walk 2 onward and the full plan are part of Pacent Pro. Eligible new subscribers can start with a free trial; its length and the price are shown in the app before you subscribe.
• Payment is charged to your Apple Account when you confirm the purchase.
• The subscription renews automatically unless cancelled at least 24 hours before the end of the current period. Renewal is charged within the 24 hours before the period ends.
• Manage or cancel anytime in your Apple Account settings. Cancel during a free trial and you won't be charged.

Pacent is a fitness app, not a medical device. If you have a health condition or haven't exercised in a while, check with your doctor before starting a new walking program.

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