Interval Sessions
Pace
VO2 Max

Thirty Thirty

Hard
What do the zones and paces mean? Learn more

About this session

Twenty alternations of thirty seconds hard and thirty easy. A lot of time at high oxygen uptake for little stress.

Session structure

  1. Warm-up15 min warm-up at easy pace
  2. Main set20 × 30 s at 3K pace with 30 s easy jog recovery
  3. Cool-down10 min cool-down at easy pace
  1. 115 min warm-up at easy pace
  2. 230 s at 3K pace
  3. 330 s at easy jog
  4. 430 s at 3K pace
  5. 530 s at easy jog
  6. 630 s at 3K pace
  7. 730 s at easy jog
  8. 830 s at 3K pace
  9. 930 s at easy jog
  10. 1030 s at 3K pace
  11. 1130 s at easy jog
  12. 1230 s at 3K pace
  13. 1330 s at easy jog
  14. 1430 s at 3K pace
  15. 1530 s at easy jog
  16. 1630 s at 3K pace
  17. 1730 s at easy jog
  18. 1830 s at 3K pace
  19. 1930 s at easy jog
  20. 2030 s at 3K pace
  21. 2130 s at easy jog
  22. 2230 s at 3K pace
  23. 2330 s at easy jog
  24. 2430 s at 3K pace
  25. 2530 s at easy jog
  26. 2630 s at 3K pace
  27. 2730 s at easy jog
  28. 2830 s at 3K pace
  29. 2930 s at easy jog
  30. 3030 s at 3K pace
  31. 3130 s at easy jog
  32. 3230 s at 3K pace
  33. 3330 s at easy jog
  34. 3430 s at 3K pace
  35. 3530 s at easy jog
  36. 3630 s at 3K pace
  37. 3730 s at easy jog
  38. 3830 s at 3K pace
  39. 3930 s at easy jog
  40. 4030 s at 3K pace
  41. 4110 min cool-down at easy pace