“We wanted to create a workout that could be employed by everyone, from the nonexperienced person to the elite athlete,” Dr. Bangsbo said.The short version is, this is a routine you're more likely to stick with, probably because it's less grueling; it's as beneficial or more so than tougher regimes. Here's a summary of the steps involved:
After some trial and error, they came up with a candidate routine and named it 10-20-30 training.
It has become my favorite interval program.
- warm up
- 30 seconds of relaxed movement
- 20 seconds of moderate exercise
- 10 seconds of maximum effort
- repeat steps 2-4 for a total of five cycles (elapsed time 5 minutes)
- rest 2 minutes
- repeat step 5 (i.e., another 5 minutes)
- cool down
J Appl Physiol (1985). 2012 Jul;113(1):16-24. doi: 10.1152/japplphysiol.00334.2012. Epub 2012 May 3.