10-20-30
Half the volume, better results
Who it’s for
No time for long runs, but want to improve fitness rather than just maintain it.
How it works
One-minute cycle: 30 seconds very easy, 20 seconds moderate, 10 seconds near max. Five cycles back-to-back make a 5-minute block; do 3–4 blocks with 2 minutes rest between. In Bangsbo's study, cutting weekly volume by 54% with this protocol shaved 21 seconds off 1500m, 48 seconds off 5k, lowered systolic blood pressure by 5 mmHg, and reduced LDL cholesterol. The control group saw no change.
Weekly layout
How load increases
Increase the number of blocks: three, then four. Speed on the 10-second segments improves naturally as fitness builds.
Deload
Every fourth week: two blocks instead of four.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
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