Japanese 3x3 Walking Method: What It Is and How It Works
- Jules
- Sep 8
- 2 min read
The Japanese 3x3 Walking Method is a simple but effective approach to interval walking that has gained popularity for its health and fitness benefits. It alternates between short bursts of brisk walking and slower recovery periods, making it accessible for beginners while still challenging enough to improve endurance.
What is 3x3 Walking?
The method is built around repeating short cycles of walking at different speeds:
3 minutes brisk walking
3 minutes slower walking
Repeat for about 30 minutes total
This interval-based approach increases calorie burn, boosts cardiovascular health, and makes walking more engaging than a steady pace.
Benefits of 3x3 Japanese Walking Method
Improves heart health:Â Alternating speeds helps strengthen the cardiovascular system.
Supports weight management:Â Brisk intervals raise calorie expenditure.
Promotes mobility and longevity:Â Regular walking helps maintain independence and physical function with age.
Enhances mental wellbeing:Â Interval walking reduces stress and improves mood.
Adaptable for all ages:Â The pace can be adjusted to individual fitness levels.
Heart Rate Guidelines
The effectiveness of the 3x3 method can be measured using heart rate zones. Maximum heart rate (MHR) is estimated as:
220 – age = MHR
Slow intervals: 40–50% of MHR (light effort)
Brisk intervals: 70–80% of MHR (moderate to vigorous effort)
Age | MHR | 40–50% Zone (Slow) | 70–80% Zone (Brisk) |
20 | 200 | 80–100 bpm | 140–160 bpm |
30 | 190 | 76–95 bpm | 133–152 bpm |
40 | 180 | 72–90 bpm | 126–144 bpm |
50 | 170 | 68–85 bpm | 119–136 bpm |
60 | 160 | 64–80 bpm | 112–128 bpm |
70 | 150 | 60–75 bpm | 105–120 bpm |
80 | 140 | 56–70 bpm | 98–112 bpm |
Keep in mind, if you've been exercising consistently for years, your heart rate zone might be different. The simple formula 220−age is only a rough average. Actual MHR can be higher or lower depending on genetics, medications, and training history. Fit individuals usually have a lower resting heart rate (e.g., 50–60 bpm), while sedentary individuals often have a higher one (e.g., 70–80 bpm). The fit individual’s heart can pump more efficiently. This means their heart rate zones allow them to exercise at a higher workload while still staying in the same relative intensity zone as the sedentary person.
Conclusion
The 3x3 Japanese Walking Method is a practical way to combine the accessibility of walking with the effectiveness of interval training. By alternating effort levels, it improves cardiovascular fitness, burns calories, and supports overall wellbeing.
👉 To put it into practice, check out my guided 3x3 Japanese Walking Workout on YouTube (beginner level at 120 BPM) where you can walk along with me in real time.
