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TWHEELS Exercise Library
WalkingPad Training: Programs for the Office and Home
The WalkingPad brings movement into your everyday life: while working at a standing desk, making phone calls, or taking a relaxed session in between. Here you’ll find six programs, from getting started to interval walking, along with clear pace recommendations for every situation.
Important when getting started: With the handrail folded down, you can walk at up to 6 km/h. To jog, fold the handrail up; speeds of up to 10 km/h are then possible.
Gentle start for walking beginners
Gentle start for walking beginners
- Stand in the middle of the pad and start the belt at 1.5-2 km/h; stand tall, eyes forward, shoulders relaxed.
- Walk 3-5 min at 2-3 km/h to get used to the belt; let your arms swing loosely.
- Once your stride feels safe, go up in 0.1 km/h steps to 3-4 km/h and hold for 5-10 min.
- Ease back down to 2 km/h for the last 2 min; only step off once the belt has stopped.
- Progression: build the duration first (around 10 percent more per week at most), speed comes later.
Walking desk workday
Walking desk workday
- Slide the pad under your standing desk with the handrail folded down (that's why 6 km/h is the limit); set the desk height so your forearms stay level while typing.
- Focused work (typing, email): 2-3 km/h; stay upright and look at the screen instead of your feet.
- Calls, reading, brainstorming: 3-4 km/h; shoulders relaxed, don't lean on the desk.
- Rhythm: walk 30-45 min, then sit or stand for 15-30 min, alternating through the day.
- Bare minimum on all-sitting days: 5 min on the pad every 30 min; in a Columbia study this pattern cut post-meal blood sugar spikes by 58 percent compared with sitting straight through.
Brisk everyday walk
Brisk everyday walk
- Warm up for 3-5 min at 3-4 km/h; set your posture: tall, eyes forward, shoulders down.
- Build up to 5-5.5 km/h; keep your arms bent and swinging actively, roll through each step.
- Hold 15-20 min in the 5-6 km/h range. Rule of thumb for brisk: you can still talk, but not sing.
- For the last 3 min, ease down in 0.1 km/h steps to around 3 km/h.
Interval walk (3/3 method)
Interval walk (3/3 method)
- Warm up for 5 min at 3-4 km/h; tall posture, eyes forward, arms loose.
- 3 min brisk at 5.5-6 km/h: fast enough that you can only talk in short sentences; use your arms actively.
- 3 min easy recovery at 3-4 km/h; the slow phase is part of the method.
- Run through the switch 5 times, changing speed in 0.1 km/h steps.
- Background: in studies, the Japanese interval walking method improved endurance capacity by 14 percent on average, clearly more than steady-pace walking.
Brisk walking to light jogging (with handrail)
Brisk walking to light jogging (with handrail)
- Safety first: only on the 12 km/h version and only with the handrail up; with the handrail folded down, 6 km/h is the limit. Wear trainers and keep the area behind the pad clear.
- Warm up 5 min at 4-5 km/h, then 5 min brisk at 6 km/h; the handrail stays within reach as a safety net, don't hold on to it.
- Intervals: 1 min easy jog at 7-8 km/h, then 2 min walking at 5 km/h; 6-8 repeats, with smooth transitions in 0.1 km/h steps.
- Use the talk test as your brake: if you can no longer get a short sentence out, drop the speed by 0.5 km/h.
- Cool down 3-5 min at 4 km/h and only step off once the belt has stopped.
Daily step-collector plan
Daily step-collector plan
- Split the day into 3-5 mini sessions of 10-15 min: morning, midday, an afternoon break, and evening with a podcast or TV.
- Speed depends on the situation, 3-5 km/h; always tall, eyes forward, arms loose.
- Rule of thumb: 10-15 min of brisk walking adds up to roughly 1000-1500 steps; four sessions plus everyday walking get most people to around 7000 steps a day.
- For context: large analyses show clear health benefits from around 7000 steps a day; 10000 is not a magic threshold.
- Phone calls are ideal walking time: track your steps on the LCD or in Kinomap.
Ready-to-follow workouts
Start with a curated routine—2 to 3 sessions per week are enough to make noticeable progress.
Gentle start, week 1
The start across 3-4 days of the first week, with a rest day in between. Speed stays under 4 km/h, the goal is getting used to it and building the routine.
- Gentle start for walking beginners · 10-15 min, 2-3x per week
- Daily step-collector plan · 3-5x daily, 10-15 min
Desk day in motion
2-3 walking blocks of 30-45 min during work, plus a brisk 20-min walk after hours. On full sitting days: 5 min on the pad every 30 min.
- Walking desk workday · 2-3 blocks of 30-45 min spread over the day
- Brisk everyday walk · 20-30 min, 3-5x per week
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Frequently asked questions
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Phone: +41 43 508 20 26
Email: info@twheels.ch
Warehouse: U. Schwärzistrasse 54, Weesen
