09 November 2017

The 10-20-30 training concept

completed project

10-20-30 is a form of high-intensity interval training including repeated 10-s all-out efforts which leads to a reduced training time. The 10-20-30 training was completed following a simple principle where participants changed pace every 30, 20 and 10 s for a total duration of ~20 min.

The purpose of running project 10-20-30 was to investigate the effect of a period of intensified training and reduced training volume on performance, muscle, health and well-being, identifying potential mechanisms underlying change in performance. In addition to shed light on the extent to which this type of training can motivate people to start, and continue to exercise.

Video from the 10-20-30 training concept

New training concept improves moderately trained runners performance and health profile


Hostrup M, Gunnarsson TP, Fiorenza M, Mørch K, Onslev J, Pedersen KM, Bangsbo J. In-season adaptations to intense intermittent training and sprint interval training in sub-elite football players. Scand J Med Sci Sports. 2019 Jan 24.

Gliemann L, Gunnarsson TP, Hellsten Y, Bangsbo J. 10-20-30 training increases performance and lowers blood pressure and VEGF in runners. Scand J Med Sci Sports. 2015 Oct;25(5):e479-89.

Gunnarsson TP, Bangsbo J. The 10-20-30 training concept improves performance and health profile in moderately trained runners. J Appl Physiol (1985). 2012 Jul;113(1):16-24.

Finical support

The study is supported by Nordea-fonden.


Professor Jens Bangsbo
Postdoc Thomas G. P. Gunnarsson