ProsoStride

Mindful Walk & Run Companion

$2.99

Niko-Niko slow jogging and brisk walking - live cadence cues keep you in the smile-pace zone. New: height-aware targets from peer-reviewed research. Another running app? Not really. No leaderboards. No "personal records". No coach screaming at you to crush your zone 4. ProsoStride is built around a quieter idea: run and walk slow enough to enjoy it, and the benefits show up anyway. The Japanese call it Niko-Niko - "smile-pace". You jog or walk at a cadence you could keep up while having a conversation. Practised consistently, it's kind to your joints, can help lower blood pressure, and supports steady, sustainable weight loss. The trick is staying at that pace. That's what ProsoStride does. NIKO-NIKO CADENCE - THE MAIN EVENT Your iPhone listens to your steps and gives you live audio nudges when you drift out of your target cadence band. Walking, you hover around 110 steps per minute. Slow jogging, around 175. Both numbers are personalised to your age and (optionally) your height, using peer-reviewed research, not a guess. Then they're yours to tweak - slide them where they feel right and the app respects that. JUST AN iPHONE IS ENOUGH Cadence guidance works with the iPhone alone. No watch required. Pop the phone in a pocket or armband, plug in earbuds, and go. PAIR AN APPLE WATCH FOR HEART-RATE ZONES Add a Watch and you unlock the second mode: the original Niko-Niko heart-rate zone. The classic formula (138 minus half your age) plus a tight band around it tells you, in real time, when your effort is exactly where it should be. Audio cues for "above zone", "in zone", and "below zone" - configurable, mutable, yours. INTERVAL TIMER, FOR THE DAYS YOU FANCY ONE A clean prepare → work → rest → cooldown timer with haptics on the Watch and a phase-flooded screen on iPhone. No shouting coach. REVIEWS, ROUTES Every workout lands in HealthKit alongside the rest of your fitness data. The in-app history shows distance, duration, average cadence, average heart rate, and the GPS route on a quiet map. No separate account, no separate cloud. EVIDENCE-BASED, NEVER PRESCRIPTIVE The cadence math is grounded in real research: • Tanaka's slow-jogging band (170–190 spm) • Burns 2019 stature coefficient for height-aware running • Tudor-Locke / McAvoy CADENCE-Adults walking heuristics • Niko-Niko HR formula (Tanaka, validated against HRR) None of it is a rule. Every slider is an honest suggestion you can override. PRIVACY Workouts go into Apple Health. They sit on your device, encrypted by your device, included in your iCloud backup if you have one. ProsoStride does not run servers. Your data is not collected, sold, mined, or shared. There is no account to make. ONE PURCHASE, NO SUBSCRIPTION Pay once. Use it forever. No "Pro tier". No trial that auto-renews. No ads. ProsoStride is from prosoche.co - the same shop that makes ProsoPlate (the mindful eating app for people allergic to diet apps). If you've used ProsoPlate, you'll recognise the philosophy: build awareness, trust the body, skip the willpower theatre. Walk steady. Run kind. The benefits will catch up with you. Privacy Policy: https://prosoche.co/privacy/prosostride Terms of Service: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

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Version 2.0 is the rebuild I wanted from the start. NEW • iPhone-only cadence mode -> no Apple Watch required for the core feature • Niko-Niko mode is now the default; the HR system is still in there for people who want it • Personalised cadence targets from age, optional height, and intensity preference (moderate or vigorous) • Cadence Calculator in Settings - mirrors the existing HR Zone Calculator • Rewritten first-run experience - age, height, intensity, all four sliders on one screen IMPROVED • Faster startup • Cleaner audio cue timing • Sharper cadence smoothing in low-GPS conditions • Visual polish across the workout views Your settings carry over. Thank you to everyone who used 1.x - your feedback shaped this rebuild.

Version 2.0.0

The developer, Smaga Bakery Ltd, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

  • Data Not Collected

    The developer does not collect any data from this app.

    Privacy practices may vary, for example, based on the features you use or your age. Learn More

    Accessibility

    The developer has not yet indicated which accessibility features this app supports. Learn More

    Information

    Seller
    • Smaga Bakery Ltd
    Size
    • 23.9 MB
    Category
    • Health & Fitness
    Compatibility
    Requires iOS 17.1 or later.
    • iPhone
      Requires iOS 17.1 or later.
    • Apple Watch
      Requires watchOS 10.1 or later.
    Location
    • This app may use your location even when it isn’t open, which can decrease device battery life.
    Languages
    • English
    Age Rating
    9+
    Copyright
    • © 2026 Smaga Bakery Ltd / prosoche.co
  • Privacy Policy

    • Supports

    • Family Sharing

      Up to six family members can use this app with Family Sharing enabled.

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