30/30 Short Intervals

Short 30-second hard bouts alternated with equal easy recovery. Accessible high-intensity work that fits a tight schedule. Default 30 min including warm-up and cool-down.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Brisk Walk
6 min warm-up building to moderate
Include a couple of brief pickups.
2
30/30 Interval Block
10-12 x 30 s hard @ RPE 8 / 30 s easy
Bike, rower, run, or jump rope all work.
3
Brisk Walk
6 min easy cool-down
Ease effort down steadily.

Find this in my week builder

Opens the builder on Cardio & Endurance, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.