Why 30 seconds on, 30 seconds off works
With equal work and rest, a 30/30 session lets you run, ride or move fast while still recovering enough to repeat it. It is one of the most popular formats for runners building speed and for anyone starting out with intervals.
How to use 30/30
- Running: 30 seconds fast, around your best 5 km pace or quicker, then 30 seconds of easy jogging. Start with 6 to 10 rounds.
- Bike or rower: 30 seconds hard, 30 seconds easy spinning, 10 to 20 rounds.
- Bodyweight: 30 seconds of squats, step-ups or push-ups, then 30 seconds of rest, alternating moves.
Progression
Add two rounds a week, or move to the 40/20 timer once 30/30 feels comfortable. For a longer session, set 2 sets of 10 rounds with 3 minutes of easy movement between them.
Questions and answers
Is 30/30 HIIT?
Yes, when the 30-second efforts are hard. With a moderate effort it works as a gentler interval session for beginners.
How many 30/30 intervals should I do?
Six to ten is a good start. Experienced runners often do 15 to 20.
Can I use this for walking intervals?
Yes. Alternate 30 seconds of brisk walking with 30 seconds of easy walking, or set longer times in the settings.