The 30-20-10 protocol on a clock that calls every gear change: after a five-minute warmup jog, you run three five-minute blocks, each five repeats of 30 seconds easy, 20 seconds moderate, and 10 seconds near-sprint, with two minutes of walking between the blocks and a three-minute cooldown jog — about 27:00 in all.
Developed by physiologist Jens Bangsbo, the format buries a small dose of genuinely fast running inside mostly easy effort, which is what makes it punch above its time. The trick is honesty on the ten seconds — that is the part doing the work, so it has to be near a sprint — while the thirty stays a true recovery jog. Open the preset in the editor to add a block or reshape any segment.
The Galloway run-walk-run method at an even 1:1: ten rounds of 1:00 running and 1:00 walking, with five-minute warmup and cooldown walks. Take the walk breaks from the start — they keep the running fresh.
Speed play: a varied mix of surges, sprints, and easy stretches between a warmup and cooldown jog. Commit to the hard efforts and treat the easy running as real recovery.
A recovery-heavy 1:2 ratio: twelve rounds of 0:30 running and 1:00 walking, with five-minute warmup and cooldown walks. The gentlest start in the hub — keep the runs easy.
The 60/120 sprint protocol: eight rounds of a hard 1:00 run with 2:00 of walking recovery, plus five-minute warmup and cooldown walks. Run the efforts strong and controlled — the long walk is there so each one counts.
A work-heavy 2:1 ratio: six rounds of a steady 2:00 run with 1:00 of walking, plus five-minute warmup and cooldown walks. Run the efforts at a sustainable tempo, not a sprint.