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30-20-10

30-20-10

Jog Run Sprint Intervals

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💪 Health & Fitness
Free
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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.
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What's New in 30

0.3

September 29, 2025

Voice assistance during runs - Announcement and countdown for each phase. The new phase starts on the "beep". New Statistics Features - Workout Timeline Chart Line chart showing heart rate over time Colored phase bands in the background (Jog=blue, Sprint=red, etc.) Interactive points colored by phase type Shows how HR fluctuates across different workout phases - Phase Breakdown Chart Grouped bar charts comparing metrics across phase types Shows Average Heart Rate and Total Distance by phase Easy comparison of effort and intensity between phases Color-coded by phase type for quick identification - Heart Rate Distribution Chart Bar chart showing time spent in different HR zones Percentage breakdown with color-coded zones: Recovery (Blue), Aerobic (Green), Threshold (Yellow) VO2 Max (Orange), Neuromuscular (Red) Quick view of aerobic effort distribution - Steps & Distance Efficiency Chart Scatter plot showing steps vs distance for each phase Bar chart showing steps per meter efficiency Highlights movement efficiency across different intensities Helps identify optimal stride patterns - Energy Burn Progression Chart Bar chart showing energy burned per phase Area chart showing cumulative energy burn Shows where most calories are burned throughout the workout Helps understand energy expenditure patterns

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