10-20-30 training: Little effort to lose weight, improve health and performance

What is 10-20-30 training?

10-20-30 training is a form of training, where exercise intensity, i.e. running speed or loading/pedaling frequency on a bike, is often changed. It is performed in the order 30-20- 10. Low intensity for 30 seconds, followed by 20 seconds at a moderate pace, and then 10 seconds with high intensity. This takes a minute and is repeated five times. Then a 1-4- minute break. Such 5-minute periods are performed 1-4 times in a training session.

Figure 1 shows an example of the running speed (km per hour) measured with GPS during a 10-20-30 training for a runner, who conducted two 5-minute periods. His top speed was 18 km per hour. As it turns out, the speed of the last sprint was significantly lower as he had become tired.

Figure 1. Running speed during 10-20-30 training for a runner.

The cycle training can be performed on a bike at home or at a fitness center. Figure 2B shows an example of the loading of a person conducting 10-20-30 training on a cycle. The cycle 10-20-30 training can also be conducted outside, you just need to find a route without obstacles, such as traffic lights. A possibility is to select a route with a hill. Then, for the 10 seconds you are biking up the hill, turning and relaxing when going down the hill and further on a flat part, then turning around after 30 seconds and then the 20 seconds with moderate speed at the flat part before a new 10-second interval uphill.

Figure 2. Heart rate (A) and power output (B) during a 10-20-30 cycle training session.

To get started

The first time you conduct 10-20-30 training start slowly. You may walk or cycle without load during the 30 seconds. Do not perform maximally during the final 10 seconds, but rather increase the intensity moderately. Perform one or two five-minute blocks and have a longer break than the suggested 2 minutes between repetitions. If you are running, it is an advantage, if you the first times are running back and forth on the same route. That is, after the first round with 30 seconds of slow running, 20 seconds of normal running and 10 seconds faster running, turn around and start with a new round of 30 seconds slow running, 20 seconds of normal running and 10 seconds faster run, the opposite way. This allows you to see you running distance in each 1-minute period, and you get a sense of what speeds that are optimal for you. Do not be alarmed, if you stay breathless by the workout. Even though the 10-second high intensity does not sound of much, it will feel strenuous in the beginning, but you will quickly get used to it. It is preferable to conduct the training with somebody else, so you can share your experiences and, in time, you may push each other during training.

When you have get used to the 10-20-30 training, you should increase the intensity during the 10-second periods. Do not feel though completely exhausted after the 10 seconds, and if you have not recovered before the next 10-second period, you need to reduce the intensity during the 20 seconds of moderate intensity.

As you become more experienced, you can increase the number of 5-minute periods to three and later four times in a training session (see programs later).

Warm-up

Training should always be started with a 5-minute warm-up period. The first 2 minutes it may be jogging or cycling without loading, then, the next 3 minutes with a slightly higher running speed or loading on the bike.

Keep track of time

With the specially developed 10-20-30 app (Løb -10-20-30 - Apps i Google Play) you get a tool to keep track of when you need to change tempo. The app can be set to the desired number of intervals, and then it controls with sound or vibration, when is the time to switch between the different intensities. Alternatively, you may just use a watch.

"It's surprisingly easy to hit the right times. I count to eight at my own slow pace when I sprints and it fits just right. In the beginning, I tended to ask for a little too long, but now I have modified". Man aged 46 years.

How should I fell during the 10-20-30 training?

After getting used to the 10-20-30 training, you should feel out of breath at the end of each 5-minute interval. Here the following 2-4-minute recovery break should feel like a welcome break. You can use the scale in Table 1 to get an idea of how much you must exert yourself. Before the 10-second period, that is, after the 20 seconds at moderate intensity, you have to feel the load, like somehow strenuous, so around 12-14 on the scale. After the 10-second period, you may reach 17-18, but not maximum strain (19-20). After the 30-second period, you must be around 10-11.

Table 1. Experienced effort

Measuring heart rate during 10-20-30 training

Heart rate provides a good indication of your loading during the 10-20-30 training. If you have a heart rate monitor, it is obvious to use that when doing 10-20-30 training. A heart rate monitor measures how often your heart beats per minute, and that number is called the heart rate.

Typically, a heart rate monitor consists of a watch you have on your wrist, and a belt placed around the chest. The belt records when the heart beats and transmits the number to the clock, where the number is shown on the display. In order to get the optimal outcome of the heart rate measurements, it is useful to know your maximum heart rate. Previously, as a rule of thumb the maximum heart rate was suggested to be 220 (beats per minute) minus the age, i.e. 180 beats per minute for a person 40 years of age, but that rule is not valid, as there is a large range in the maximum heart rate among people of the same age. Therefore, it is best, but also the hardest, that you make a test of the maximum heart rate (see below). However, it you are beginner or patients you should not do the test until you have trained a few months.

Figure 3 shows the heart rate during 10-20-30 running training. It is clear that the heart rate is significant higher during 10-20-30 training than during normal constant speed run, which for the runner was around 165 beats per minute.

Figure 3. Heart rate during 10-20-30 running training.

Measure heart rate with a finger

You do not need a heart rate monitor to measure your heart rate. You can also measure it by putting a finger on the wrist or on the side of the throat. You should fell the puls "pounding". Once you find the pulse, use a clock and count the number of heart beats for 15 seconds. Multiply the number by 4, as the heart rate is expressed as number of beats per minute. Thus, if you count 35 beats in 15 seconds, your heart rate is 140 beats per minute (35 * 4 = 140 beats per minute). If you count for 30 seconds, you should multiply with 2. Just after the 5-minute intervals during the 10-20-30 training, however, you should not count for longer than 15 seconds, as the heart rate drops rapidly after you stop exercising

When you are experienced with the 10-20-30 training the heart rate after each 5-minute period should preferably be over 85% of your maximum heart rate, e.g. for a person with a maximum heart rate of 190 beats per minute, the heart rate should be above 161 beats per minute (85 percent of 190). In Table 2 you can see the desired heart rate when finishing a 5-minute period dependent of your maximum heart rate. If your heart rate is lower, you may increase the intensity in the 20-second periods.

Table 2. The table shows the lowest heart rate you should have at the end of each 5- minute period depending on your maximum heart rate, when you get experienced with the 10-20-30 training.

Table 2. The table shows the lowest heart rate you should have at the end of each 5- minute period depending on your maximum heart rate, when you get experienced with the 10-20-30 training.