Guided 3-3 Interval Player

Pick a mode and press start. Voice and beeps call every switch, and the player counts your fast-phase minutes — the number the research says drives your results. Only Study-Style 3-3 is the original protocol; the others are BPF onboarding steps.

Unfinished session found

Where are you walking?

Choose your session

New here? Spend weeks 1–2 in Beginner Bridge, weeks 3–4 in Build, then move to Study-Style 3-3 for weeks 5+. Track fast minutes as an evidence-informed dose marker, not as a medical requirement. Set effort by feel: fast = short phrases only, easy = talk freely.

Support walks — not the research protocol

Study-Style 3-3

Ready

00:00

Press start

Voice cues Beeps

Screen-awake protection will turn on when the session runs.

Log this session

Average effort on the FAST blocks (RPE 0–10)

Joint comfort during the walk

Any warning symptoms? (chest pain, dizziness, severe breathlessness, irregular heartbeat)

You flagged a warning symptom. Stop for today and, if it's happening at rest or persists, seek medical care. The Safety Gate explains the red flags.

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Educational interval-walking support built on the Interval Walking Training research (Nose & Masuki, Shinshu University). Not medical advice; does not diagnose or treat any condition. Stop and rest for chest pain, dizziness, or unusual shortness of breath. · JIW Hub · Safety