The 10-20-30 interval training method is a high-intensity interval training (HIIT) protocol designed to optimize cardiovascular fitness and endurance while minimizing the time spent exercising. Developed by researchers at the University of Copenhagen and the University of Alicante, this approach involves alternating short bursts of high-intensity exercise with periods of active recovery and low-intensity exercise. The protocol is characterized by intervals of 30 seconds of low-intensity exercise, followed by 20 seconds of moderate-intensity exercise, and ending with 10 seconds of high-intensity exercise, repeated in cycles.
Understanding the 10-20-30 interval training protocol
