30/30 intervals
30/30 intervals: run 30 s, walk 30 s
Run for 30 seconds, walk for 30 seconds, ten times. That is one round. Do two rounds with a short rest between them.
30/30 timer
Beeps 3 seconds before each change. Keeps the screen awake where the browser allows it.
The session
- Warm up by walking or jogging easily.
- Run 30 seconds, walk 30 seconds. Repeat 10 times. That is one round, about 10 minutes.
- Rest a couple of minutes, then do round two.
- Cool down with easy walking.
It is moderately hard. Beginners should start with one round, because the quick changes are hard on the body. Add the second round when one feels comfortable.
Want longer intervals? Try the Norwegian 4×4. Shorter and harder: Tabata.
More interval tools
Beep & Cooper test calculator
Your VO₂ max and rating for age and sex.
Interval timer
Set your own work, rest and rounds.
Norwegian 4×4
4 × 4 min hard, 3 min easy.
Tabata 20/10
8 × 20 s all-out, 10 s rest.
HIIT twice a week
Two 20-minute sessions.
HIIT exercises at home
No equipment, with timer.
FAQ
Can I do 30/30 on a bike?
Yes. Pedal hard for 30 seconds and easy for 30 seconds.
How often?
Once or twice a week fits well with easier training on other days.
Last updated: October 24, 2026. Written with AI assistance.