10-20-30 Training Concept for Faster, Fitter, Healthier Bodies
Cut training time in half while boosting speed and endurance with this science-backed interval method
-Jens Bangsbo, a professor at the University of Copenhagen’s Institute of Exercise and Sports Sciences, is the mastermind behind the revolutionary 10-20-30 training concept. With his extensive research demonstrating the method’s ability to significantly enhance running performance and cardiovascular health in a fraction of the time, Bangsbo is pioneering smarter, more efficient ways to train. [Hyperlinked text: Learn more about his groundbreaking work.]
The Workout
Workout Overview: The 30-20-10 Training Concept
The 30-20-10 training concept, a variation of Professor Jens Bangsbo’s original 10-20-30 method, is an innovative high-intensity interval workout designed to enhance running performance and cardiovascular health while maximizing training efficiency. This scientifically-inspired approach alternates between 30 seconds of low-intensity running or walking, 20 seconds of moderate-intensity running, and 10 seconds of high-intensity running, making it a powerful and time-effective workout for runners of all levels.
Total workout duration:
A typical 30-20-10 workout session lasts between 15 to 20 minutes, perfect for those with limited time or anyone seeking to optimize their training schedule.
Difficulty level:
The 30-20-10 training concept is versatile and can be adapted to suit runners of various fitness levels, from beginners to advanced athletes. By adjusting the intensity of each interval according to individual capacity, this workout can provide an appropriate challenge for every runner.
Benefits:
While research specifically on the 30-20-10 variation is limited, the principles behind high-intensity interval training suggest that this workout can lead to improvements in:
- Running performance: The combination of varied intensities can help runners improve their speed, endurance, and overall race times.
- Aerobic capacity (VO2 max): This workout challenges the body’s ability to efficiently utilize oxygen, potentially enhancing endurance and overall performance.
- Cardiovascular health markers: Regular practice of high-intensity intervals has been shown to positively influence cardiovascular health factors such as blood pressure and cholesterol levels.
Equipment needed:
To perform the 30-20-10 workout, all you need is a pair of running shoes and a stopwatch or interval timer to accurately track the duration of each interval. Saying that, this interval routine could be done with any kind of cardio equipment like a stationery bike, stair mill or treadmill. Just pick and exercise that you can change speed quickly.
Selecting appropriate intensity:
To maximize the benefits of the 30-20-10 training concept, it’s essential to select the appropriate intensity for each interval. The low-intensity phase should allow for active recovery, while the moderate-intensity phase should feel like a brisk but manageable pace. The high-intensity phase should be challenging, pushing you outside your comfort zone for a brief 10 seconds.
Recommended frequency:
For optimal results and proper recovery, it is recommended to perform the 30-20-10 workout 2 to 3 times per week, with rest days or light cross-training sessions in between.
Rest days and recovery:
Incorporating rest days into your training schedule is crucial for allowing your body to recover, adapt, and prevent overuse injuries. Aim for at least 1-2 full rest days per week, and consider engaging in light, complementary activities like yoga, swimming, or cycling on non-running days to promote active recovery.
By incorporating the 30-20-10 training concept into your routine, you can experience the benefits of high-intensity interval training while spending less time on your workouts. This efficient and effective workout is suitable for runners of all levels and can be easily adapted to individual fitness levels and goals. Give this innovative training method a try and discover how the 30-20-10 approach can help you become a faster, fitter, and healthier runner!
Workout Table
Below is a structured workout table based on the 10 20 30 workout. You will notice we have reversed it from the instructions in the video. We have taken it from the original workout which had it in this form. It also seems to work better with the hiit music this way
The 30-20-10 Workout
Perform the following routine 2 to 4 times in a workout session
CLUSTER
30 seconds low-intensity running
Slow down to a very easy jog or walk, catching your breath and preparing for the next interval
20 seconds moderate-intensity running
Jog at a brisk but sustainable pace, getting it ready to sprint
10 seconds high-intensity running
Sprint, pushing yourself but maintaining good form
5 Rounds
Rest
Complete Recovery
Take 2 minutes to completely recover before beginning another cluster of 5 rounds
120 seconds rest
Unlock Your 30-20-10 Potential with Our Audio Workout
Maximize the benefits of this proven training method with a personal audio coach. Download the MP3 and start your journey to better performance.
The 10-20-30 training concept is a game-changer for athletes looking to boost their performance and overall health in less time. By incorporating this scientifically-proven method into your routine, you can expect to see significant improvements in your 5K race times, aerobic capacity, and cardiovascular health markers like blood pressure and cholesterol. We highly encourage you to experience the benefits of 10-20-30 training for yourself! Download our expertly-crafted MP3 workout guide to maximize your results and stay motivated throughout your journey. Once you’ve tried it, be sure to share your progress and success stories in the comments below – we can’t wait to hear about your transformative experience with this innovative training approach!
