10-20-30 Training Boosts Performance
A 2012 – 7 week long study from University of Copenhagen researchers found that a 50% decrease in runner’s training actually boosted performance and the health of the participants.
The concept can translate into other forms of exercise as well, such as biking, stationary biking, swimming, aerobic, etc.
This is how it works:
10 seconds of very high output running, swimming, etc.
20 seconds of moderate output…
30 seconds of low output and then a 2 minute rest period.
Rinse and repeat – wait, that’s for shampoo.
Rest 2 minutes and repeat for 2 to 4 blocks.
You basically spend 20 to 30 minutes training including your warm-ups and benefit more than if you’d trained for an hour!
Participants found these benefits in just 7 weeks of 10-20-30 training:
- Faster run times
- Increased Oxygen intake
- lower blood cholesterol
- decrease in blood pressure