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HIIT Training: Stationary Bike + Japanese Walking

HIIT app fusing 4s stationary-bike sprints with Japanese interval walking. Backed by University of Texas research. Free on Android.

4-second sprints on the bike + interval walking. Scientific training from beginners to advanced.

30 Sprints 4s Per sprint 10' Total session 30' Total session
Discover the protocols Download App

Two protocols, one perfect fusion

HiitFusion combines two science-backed training methods: stationary bike sprints and Japanese interval walking.

HiitCycle

30 sprints x 4 seconds

Maximum intensity sprints on a stationary bike with active recovery. Based on research from the University of Texas published in Medicine & Science in Sports & Exercise.

30

Sprints

4s

Per sprint

10'

Total session

  • ✓ Improves VO₂ max and anaerobic power
  • ✓ Leg muscle strengthening
  • ✓ Low joint impact
  • ✓ 3 adjustable intensity levels

Adjust your intensity

Low
3s sprint · 25s rest
Medium
4s sprint · 20s rest
High
5s sprint · 15s rest

HIITWalk

5 cycles x 6 minutes

Alternates fast and slow walking following the Japanese method of Dr. Hiroshi Nose (Shinshu University), published in Mayo Clinic Proceedings.

5

Cycles

6'

Per cycle

30'

Total session

  • ✓ +15% aerobic capacity vs continuous walking
  • ✓ Significant blood pressure reduction
  • ✓ Accessible for all ages
  • ✓ No equipment needed, just walk

Adjust your duration

Short
1 min fast · 1 min slow
Medium
2 min fast · 2 min slow
Long
3 min fast · 3 min slow

Backed by science, not trends

Both protocols have been validated in studies from world-leading universities. Proven improvements in VO₂ max, endurance, body composition, and cardiovascular health.

Scientific Evidence

Concrete data from the studies backing each protocol

University of Texas · Medicine & Science in Sports & Exercise · 2021

HiitCycle — 30×4-second Protocol

Remzi Satiroğlu, Hirofumi Tanaka & Edward F. Coyle — Dept. of Experimental Biology

The study evaluated 30 all-out 4-second sprints on a stationary bike, with 15–30 seconds of recovery between each. Sessions last approximately 10 minutes and are performed 3 times per week for 8 weeks.

› How to perform the workout

  1. 1 Warm-up: 3–5 min of easy pedaling with light stretching
  2. 2 Sprint: 4 seconds at maximum intensity, high resistance
  3. 3 Recovery: 15–20 s of active rest (slow pedaling)
  4. 4 Repeat steps 2–3 a total of 30 times (~10 min)
  5. 5 Cool-down: 1–2 min of easy pedaling

Recommended frequency: 3 sessions/week (e.g. Monday, Wednesday, Friday).

This protocol challenges the belief that long sessions are needed for significant benefits — ideal for people with busy schedules.

Shinshu University · Mayo Clinic Proceedings · 5 months

HIITWalk — Japanese IWT Method

Dr. Hiroshi Nose & team — Shinshu University, Japan

The IWT (Interval Walking Training) method alternates fast walking at 70% of maximum capacity with slow walking at 40%, in 3-minute cycles. The study showed significant benefits after 5 months of training 4 days per week.

› How to perform the workout

  1. 1 Walk slow: 3 min at 40% max capacity (comfortable pace)
  2. 2 Walk fast: 3 min at 70% (breathing hard but able to speak)
  3. 3 Repeat cycle 5 times (30 min total)

Recommended frequency: 3–4 sessions/week. Wear proper footwear and stay hydrated.

This method shows that alternating walking intensities can deliver benefits comparable to more demanding exercises — accessible for all ages and fitness levels.

Benefits comparison

  • VO₂ max improvement

    (+15%)

  • Blood pressure reduction

    (systolic & diastolic)

  • Muscle strength

    (legs)
    (+13%)

  • Joint impact

    Low (bike)
    Very low

  • Session duration

    ~10 min
    30 min

  • Equipment

    Stationary bike
    None needed

  • Blood sugar control

Features

Everything you need to train with both HIIT protocols

★

Smart Timer

Automatically manages sprints, walks, and recovery. Dynamic colors for each training phase.

30 sprints · 4s · 10'

Two Training Modes

Switch between stationary bike (HiitCycle) and Japanese walking (HIITWalk) based on your day and goals.

Audio & Vibration

Audio and haptic cues for every phase change. Train without looking at your screen.

3 Intensity Levels

Adjust difficulty in both modes. From beginner to advanced, progress at your own pace.

4 Languages

Available in Spanish, English, German, and French. The interface adapts to your device language.

Android

Available on Android. Smooth, native experience.

Designed for you

An app built to give you the best training experience

  • Native performance
  • 4 languages
  • Works offline
  • Intuitive design
  • Ad-free

What our testers say

First impressions from the internal testing phase.

"I've been using HiitCycle for 3 weeks and for the first time I've managed to keep the routine. Ten actual minutes, no excuses."

a

Mayka

Internal testing · Android

"The haptic feedback lets me train without looking at the screen. Just what I needed to do it at home."

i

Moni

Internal testing · Android

"HIITWalk is perfect for my 65-year-old mother. More accessible than the gym and she notices mood improvements."

e

Rouse

Internal testing · Android

Frequently asked questions

Everything you need to know about HiitFusion

What is HiitFusion?
A HIIT app that combines two science-backed protocols: 4-second sprints on a stationary bike (HiitCycle) and Japanese interval walking (HIITWalk). Based on studies from the University of Texas and Shinshu University.
Is the app free?
During the internal testing phase, access is free for registered testers. Once officially released, the app will have a purchase price.
Do I need special equipment?
For HiitCycle you need a stationary bike. HIITWalk only requires walking, no extra equipment.
What fitness level is it suitable for?
All levels. The app includes 3 adjustable intensity levels, so you can start as a beginner and progress at your own pace.
How long does each session last?
HiitCycle takes about 10 minutes (30 sprints). HIITWalk lasts 30 minutes (5 cycles of 6 minutes). Both are short and efficient.
Does it work offline?
Yes. HiitFusion works completely offline once installed. No internet connection or user account required.
Internal testing · Limited access

Fuse your workout

HiitFusion is in internal testing on Google Play. Leave the email linked to your Google account on your Android device and we will add you to the testers list.

Must be the email of the Google account set up on your Android device.

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