10-20-30 Intervals
Three blocks of five 1 minute cycles of 30 s easy, 20 s moderate and 10 s fast, the 10-20-30 concept from the University of Copenhagen.
- Duration
- 44 min
- Distance
- 7.4 kmestimated
- Effort
- 48
- Level
- Beginner
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 5 ×Repeat these steps | |||
| 2.1 | RecoveryRecovery Easy jog | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2.2 | IntervalTempo Moderate pace | 20 s | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 2.3 | IntervalSprint Fast, near top speed | 10 s | 125-145% threshold pace85-100% HRmax130-160% FTP |
| 3 | Rest Walk or stand | 2 min | |
| 5 ×Repeat these steps | |||
| 4.1 | RecoveryRecovery Easy jog | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4.2 | IntervalTempo Moderate pace | 20 s | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 4.3 | IntervalSprint Fast, near top speed | 10 s | 125-145% threshold pace85-100% HRmax130-160% FTP |
| 5 | Rest Walk or stand | 2 min | |
| 5 ×Repeat these steps | |||
| 6.1 | RecoveryRecovery Easy jog | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6.2 | IntervalTempo Moderate pace | 20 s | 88-94% threshold pace78-86% HRmax82-89% FTP |
| 6.3 | IntervalSprint Fast, near top speed | 10 s | 125-145% threshold pace85-100% HRmax130-160% FTP |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The 10-20-30 concept packs three speeds into every minute. You jog easily for 30 seconds, run at a moderate pace for 20 seconds and then run close to your top speed for 10 seconds. Five of these minutes form a block, and the session has three blocks with two minutes of rest between them.
Danish researchers Thomas Gunnarsson and Jens Bangsbo tested this format with recreational runners in 2012. The group improved VO2max as well as their 1500 m and 5 km times while running about half their usual volume. The 10 second bursts push the heart and lungs hard, yet the session feels manageable because each burst is so short.
It suits beginners and recreational runners who want efficient interval training. Use it once or twice a week. As you get fitter, add a fourth block.
Tips
- Run the 10 second part fast but relaxed, not as a flat-out sprint from the first step.
- Keep the 30 second part to a real jog so the next burst is fresh.
- Walk or stand during the two minute rest between blocks.
Origin
Developed by Jens Bangsbo's group at the University of Copenhagen and published by Gunnarsson and Bangsbo in 2012.
Good for5kGeneral fitness
Season phaseBaseBuild