# 30-20-10 — Jog Run Sprint Intervals

> Jog Run Sprint Intervals (iPhone/iPad app by Almost Good Enough ApS.)

- Source: https://appshunter.io/ios/app/30/id6744920970 (this page in markdown: same URL + `.md`)
- Developer: [Almost Good Enough ApS](https://appshunter.io/developer/1067555461)
- Category: Health & Fitness
- Price: Free
- Age rating: 4+
- Requires: iOS 13.0 · 3 MB
- Languages: American English
- Released: 2025-07-03
- Data updated: 2026-03-25
- User reviews in markdown: https://appshunter.io/ios/app/30/id6744920970/reviews.md

## What is 30?

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.


## Version history (last 3 releases)

### 0.3 — 2025-09-29

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

### 0.2 — 2025-08-04

Fixing a few bugs. New features coming soon :)

### 0.1 — 2025-07-03

No release notes.

## More apps by Almost Good Enough ApS

- [ComplicaJSON](https://appshunter.io/ios/app/complicajson/id6748659803)

All apps by Almost Good Enough ApS: https://appshunter.io/developer/1067555461

## Related topics

[almost good enough aps](https://appshunter.io/ios/topics/almost-good-enough-aps)

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-03-25.*