The most extreme ratio on the hub: thirty seconds of work to five of rest, ten rounds, 5:45 on the clock. Five seconds is not a recovery — it is a beat to reset your hands and your feet before the next effort — so 30/5 sits a hair short of continuous work and pins your heart rate from the first round.
It is built as a finisher or a get-it-done conditioning hit when you have six minutes and want every one of them to count: jump rope, mountain climbers, kettlebell swings, an assault bike. Treat the five seconds as a transition, not a break, and start a notch below all-out — at 6:1 a fast opening is a debt the back half pays. Open the preset in the editor to ease the rest toward 30/10 while you build up, or add rounds once the ten feel honest.
Equal work and recovery — the dependable 1:1 where the last round still matches the first. The cardio base you’ll actually come back to.
All-out efforts with a full walk to recover between them. One for the track, a hill, the bike, or the rower.
Work-heavy, recovery-light — sustained minute-long pushes for building an engine that holds up under fatigue.
The 2:1 workhorse of conditioning circuits and bootcamps: long efforts, short rest, fatigue stacking as you go.
Minimal-rest conditioning that puts the heart rate up early and keeps it there. Pace it to last, not to peak.
The bootcamp class clock — station-friendly rounds where the rest is just long enough to rotate.
An easy on-ramp to interval training: short work, real rest, every round at the same honest effort.
Tabata’s relentless cousin — barely-there rest and maximum sweat in well under ten minutes.
The hub’s toughest ratio: a near-minute of work against a single breath of rest. A grinder for the patient.
Four 4-minute near-max efforts with 3 minutes easy between, plus a warm-up and cool-down. The classic VO₂ max protocol for runners, cyclists, and rowers.