Forty seconds of work, ten of rest, eight rounds deep — a 4:1 ratio where the recovery barely exists. It’s a breath and a reset, not a real break, which makes 40/10 one of the more demanding shapes on the hub and a favorite for conditioning circuits that want the heart rate high and kept there.
Choose a movement and an effort you can genuinely repeat eight times, because the tiny rest punishes a fast start: fade in the first few rounds and the back half falls apart. It’s built for steady, sustainable conditioning — rowing, bike, swings, step-ups. Press start to run all eight rounds, or open the preset in the editor to add a warmup or stretch the rest while you adapt.
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.
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.