New research points to one of the best interval workouts to improve performance.

• Research has found that doing 10-20-30 intervals can improve 5K times and VO2 max, even if you’re not putting in maximum effort.
• Experts recommend adding this exercise to your schedule 1-2 times a week.

There are many options when it comes to interval training. But there is new research in Scandinavian Journal of Medicine and Science in Sports It suggests that one strategy may be better than the other: the 10-20-30 time period.

This workout consists of one minute intervals consisting of 30 seconds at low speed, followed by 20 seconds at medium speed and 10 seconds at high speed. You must repeat this five times. Resting for 30 seconds between attempts.

To test whether this formula would improve running performance. Researchers recruited 19 male runners and had them all run at these intervals. Instead, the groups were divided so that half of the participants put in maximum effort for the short sprint. while the other half performed sprints at about 80 percent of the time. their highest

to measure efficiency Participants run 5 km on a treadmill. and VO2 max tests were performed at the start and end of the six-week study. They did interval training twice a week during the study window.

Despite different efforts But all participants made progress in their performance. which was surprising According to principal investigator Jens Bangsbo, Ph.D., professor of exercise physiology in the Department of Nutrition, exercise and sports at the University of Copenhagen said.

We didn’t expect to see such strong results with the lower effort group, he said. World runner. However, it is probably related to the fact that the training peaks at 80 percent. [effort] It still increases heart rate significantly compared to a runner’s typical training session.

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Challenging the heart in this way leads to improvements in heart function and circulation, Bangsbo adds, over time. This can help improve performance as the cardiovascular system becomes more efficient. And there is an increased maximum oxygen uptake (or VO2 max), which makes it easier to feel more intense exercise.

For participants in this study Those in the reduced effort group had an average improvement in their 5K running time of 42 seconds compared to their starting time. Those in the faster, exhausted group shaved an average of just 24 seconds off their original 5K time. Both groups improved their maximum oxygen uptake by 7 percent.

In terms of why the 10-20-30 combination might be especially beneficial, Bangsbo says it’s because it’s much simpler compared to other interval training options. This is especially true when it comes to sprinting.

You only need 10 seconds of strenuous work followed by 30 seconds of vigorous recovery. he added In other interval training Runners tend to suffer much longer during intense exercise.

Researchers recommend that in order to benefit from these sessions Beginners should start with one set per week. while more experienced runners can do two sets per week.

Not only can these 10-20-30 intervals be optimized. But it may also have other health benefits, Bangsbo adds. In his previous research, This interval strategy shows benefits for blood pressure and cholesterol. He also said it has another advantage: It’s fun.

Many people find interval running fun because it creates a change. And with 10-20-30 training, it can be done by people of all levels of running ability. So there’s also a social component, he said.

Elizabeth Millard is a freelance writer focused on health. Well-being, fitness and food