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30-20-10: Smarter Interval Training, Right on Your Wrist
Transform your workouts with the scientifically-backed 30-20-10 interval method—also known as "Jog, Run, Sprint"—now tailored exclusively for Apple Watch.
Whether you're a beginner or a seasoned runner, 30-20-10 helps you train more effectively by guiding you through dynamic intervals:
30 seconds jog
20 seconds run
10 seconds sprint
...repeated in sets that drive real improvements in speed, endurance, and cardiovascular health.
The app takes care of everything:
- Tracks each training phase automatically
- Includes warm-up and recovery intervals
- Offers clear haptic and visual cues for each phase
- Provides an in-depth summary post-workout:
- Max heart rate
- Time in each phase
- Distance covered
- Calories burned
- Custom breakdown for performance insights
Why 30-20-10 Works:
This method is validated by sports science (source) to improve fitness in less time, reduce injury risk, and increase training enjoyment.
No iPhone needed during your workout — just you, your Apple Watch, and results that speak for themselves.
Start training the smart way. Download 30-20-10 today.