The 60/120 sprint protocol: a five-minute warmup walk, then eight rounds of a hard 60-second run against two full minutes of walking recovery, finished with a five-minute cooldown walk — 34:00 in total. Same 1:2 ratio as the 30/60, scaled up so the run becomes a real effort.
The long recovery is what makes the running interval count: two minutes of walking lets you attack each 60-second run rather than survive it. Run them strong and controlled, not flat-out — the goal is eight quality efforts, not one brilliant round and seven ragged ones. Open the preset in the editor to add rounds or stretch the run as your fitness climbs.
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.