Here’s how to get started with Sokuho

1. Set up Health

When you first open Sokuho, the app guides you through setup. Allow it to save workouts to Apple Health so you can start a workout. To show your workout history and heart rate chart, Sokuho also needs permission to read workouts and heart rate. You may optionally allow access to your date of birth to use your age from Health. Alternatively, enter your age manually or leave heart rate zones unset for now. Setup itself does not start a workout.

2. View and adjust times

The current standard template takes 40 minutes:

There is no additional three-minute easy section at the end before the cool-down. If you set the cool-down phase to “None,” the final easy section remains as the conclusion. Previously saved personal settings will not be reset to the new template during the update. You can intentionally replace them by selecting “Load Japanese Walking” and then confirming “Load Default Settings.”

Under “Customize,” you can also select Running, Cycling, or Free Training. These are additional timer options; the walking studies mentioned examined walking.

• Light warm-up — 8 minutes
• 5 quick sections—3 minutes each
• 4 relaxed sections in between—3 minutes each
• Cool down after the last fast interval—5 minutes immediately

3. Try out the signals

Open “Signals” and try the Fast and Easy cues. Fast means 4 signals spaced 0.75 seconds apart; Easy means 3 signals spaced 2 seconds apart. Add tones or spoken cues if you wish.

For “Headphones Only,” you confirm the active headphone output in the app before audio prompts; as long as there is no confirmed headphone route, the app will continue to use vibration. For “Watch / Headphones,” the app uses the current Watch output or, if necessary, the speaker. Playback from the iPhone may behave differently than playback directly on the Watch. Check the desired sequence before your workout.

4. Get Started and Walk Appropriately

Tap “Start.” Walk noticeably faster during the fast segments and at a relaxed pace during the easier segments to recover. Adjust the pace and duration to your starting condition. The fast segments are not a call to reach your maximum possible pace at any cost. The Shinshu Statement also describes shorter fast segments for people with lower exercise capacity.

• Shinshu Declaration

5. Pause or end early

“Pause” pauses the interval time. On the left-hand training screen, you can resume or end the session early. The session recorded up to that point will be saved in Health if possible. Note the specific save confirmation; if an error occurs, Sokuho will display a message.

6. Understanding the History

After your workout, the white line shows your available heart rate values. Colored areas correspond to the respective interval phases. By default, the vertical scale adjusts to the measured trend. With “All Zones,” you can also view the complete stored heart rate zones; dashed lines mark their boundaries.

The analysis shows the average and highest reading for this session. The highest reading is not automatically your personal maximum heart rate. Breaks and gaps in measurements are not displayed as a continuous line. For older workouts, phases, zones from that time, or a reliable assignment of breaks may be missing; the view indicates this.

7. Open again later

On the home screen, go to “Workouts” and select a session. Sokuho reads the workouts saved with this app from Apple Health. New settings do not change the zones stored from previous sessions. If a workout or graph is missing, check the Health access permissions and reload.