Have You Tried the 10-20-30 High Intensity Interval Protocol Yet?

Source: http://dailyhiit.com

There are many effective high intensity interval training (HIIT) protocols that have been used by exercise physiologist and researchers over the years. One such interval protocol (10-20-30) was tested and published in the Journal of Physiology by two researchers from Copenhagen. Researchers, Gunnarsson and Bangsbo, had very promising results on a group of moderately trained runners who used this particular protocol. The study compared training results on a control group and an interval group using the 10-20-30 protocol. The 10-20-30 training concept consisted of a standardized ∼1.2 km warm-up at a low intensity followed by 3–4 × 5 minute running interspersed by 2 minutes of rest. Each 5-minute running period consisted of five consecutive 1 minute intervals divided into 30, 20, and 10 seconds at an intensity corresponding to <30%, <60%, and 90–100% of their maximal intensity, respectively.

Study results showed the 10-20-30 group, significantly reduced systolic blood pressure by 5 ± 2 mmHg, and total and low-density lipoprotein (LDL) cholesterol was significantly lowered by 0.5 ± 0.2 and 0.4 ± 0.1 mmol/l, respectively. No changes were observed in control group. The study also showed that interval training with short 10-second near-maximal bouts can improve performance and V̇O2max despite a ∼50% reduction in training volume. In addition, the 10-20-30 training regime lowered resting systolic blood pressure and blood cholesterol, suggesting a beneficial training effect on the health profile of trained individuals.

Following the 7-week study the runners experienced an average increase in their VO2max of 4% (mean 52 ml/kg/min. VO2max) and improved running times in a 1,500-m and a 5-km run by 21 and 48 seconds, respectively. Four weeks prior to as well as before and after the intervention period each subject (n = 18) underwent a series of tests that included: (1) a treadmill test to determine V̇O2max and maximal aerobic speed, (2) a 1,500-m run, and (3) a 5-km run.

This type of training protocol suggest that adding 1:00 intervals using the 10-20-30 protocol to your current training routine would be ideal not only for runners but the general population as well. It would be prudent to try this only after a solid aerobic conditioning base is established.

Recommended Reading

Gunnarsson TP, Bangbo J. (2012). The 10-20-30 training concept improves performance and health profile in moderately trained runnersJournal of Applied Physiology, 113(16-24) DOI: 10.1152/japplphysiol.00334.2012

Bangsbo J, Gunnarsson TP, Wendell J, Nybo L, Thomassen M. (2009) Reduced volume and increased training intensity elevate muscle Na+-K+ pump alpha2-subunit expression as well as short- and long-term work capacity in humans. J Appl Physiol 107: 1771–1780


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Authormichael wood

Michael is CEO of Michael Wood Fitness, Chief Fitness Officer at Koko FitClub and Founder of the Sports Performance Group. Named Best of Boston by Boston Magazine and Top 100 Trainer in the U.S by Men's Journal. Michael is a former Assistant Strength and Conditioning Coach at the University of Connecticut and member of Power Bar Team Elite.

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