Interval Walking

Interval Walking is a form of HIIT (High intensity interval training) but applied to walking and intended for middle-aged and older adults who may not be be able to run or do other high intensity activities. It has been clinically proven to improve cardiorespiratory fitness, lower blood pressure and reduce lifestyle related diseases. This data field guides you through a interval walking session with alternating slow and fast walking.intervals. # Features * Customizable slow and fast walking interval durations * Customizable number of repetitions * Single line display mode or multi-line display mode (for a full screen data field) * During the activity, displays current interval type, time remaining in the current interval, pace and HR * Displays performance results: Average pace during the fast intervals (time per km or mile) Average heart rate during the fast intervals * Vibration alert at the end of each interval * Optional indoor/treadmill mode # Instructions 1. Add the data field to your walk activity 2. Find a relatively level path outdoors. 3. Start the activity. When the watch shows GPS is ready, press the [Start] button. 4. The data field will indicate "Slow". Walk at a slow, leisurely pace. (Approx 40% of max HR) 5. At the end of the slow interval, the watch will vibrate and the data field will indicate "Fast". Walk now as fast as you can with large strides, holding your arms in an L shape and pumping them while walking. 7. At the end of the fast interval, the watch will vibrate and the data field will indicate "Slow". 8. Repeat from step 4. After the set number of slow/fast repetitions + 1 final slow walk interval are completed, the result(s) will be shown on the screen. 9. Stop and save the activity. NOTE: If using indoor mode on a treadmill, set the incline to 1%. As you improve, you should see the one or more of the following changes in your metrics: Increased average pace (Shorter pace times) Decreased average heart rate Increased average recovery heart rate (FULL Version only) Increased Interval Walk Score (FULL Version only, see below) Try to increase your fast walk speed over time, ideally reaching 70% of max HR. As you improve, you can increase the difficulty level by shortening the slow intervals, lengthening the fast intervals or increasing the number of repetitions. Improvements are generally seen if 30-60 minutes of interval walking is repeated 4-7 days a week after 3 months. For more info on interval walking training, see: https://www3.nhk.or.jp/nhkworld/en/shows/2050153/ # FULL Version Features * Provides additional performance metrics: Average recovery heart rate Interval walk score * Saves the following results in the activity record in Garmin Connect Average pace during the fast intervals Average heart rate during the fast intervals Average recovery heart rate Interval walk score (Figure of merit combining all performance factors) Difficulty level * Option to display the current repetition number after the "Slow" or "Fast" descriptor. # Payment For the FULL version, use this link to pay US$1.49 via Stripe (no account required; credit card, Apple Pay, Google Pay accepted). https://buy.stripe.com/fZe3dR27ObJ38AE2fk Alternative payment via Paypal: https://www.paypal.com/paypalme/trudelta/1.49USD Important instructions: https://ko-fi.com/post/Payments-via-PayPal-Z8Z6AIK78 If you don't get a reply within 8 hours, see here for help: https://ko-fi.com/post/Common-causes-for-not-receiving-your-unlock-code-N4N8BUEGH

Video clip: Interval walking significantly reduces high blood pressure and risk of stroke: https://www3.nhk.or.jp/nhkworld/en/shows/9999x05/ Version 0.9.3 Added support for the Forerunner 70 and 170 models. Version 0.9.2 Added support for the D2 Mach 2 Pro. Version 0.9.1 Added support for the D2 Air X15 and D2 Mach 2. Version 0.9.0 Increased maximum fast walk interval duration. Prevented crash on saving if no data was collected. Version 0.8.10 Added support for Venu 4 and Instinct Crossover AMOLED models. Version 0.8.9 Added support for the Fenix 8 Pro. Version 0.8.8 Added support for the Venu X1. Version 0.8.7 Added support for Forerunner 570970 models. Version 0.8.6 Added support for the Vivoactive 6. Version 0.8.5 Added support for the Descent G2. Version 0.8.4 Added support for Approach S50/S44. Version 0.8.3 Added support for Instinct 3 models. Version 0.8.1 Added support for the Enduro 3 and Fenix 8 models. Version 0.8.0 FULL version only change: Added option to display the current repetition number after the "Slow" or "Fast" descriptor. Version 0.7.0 Added optional indoor/treadmill mode.