30-20-10

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.