Name: 10-20-30 Intervals
Author: LarsOleHansen

30-20-10 Interval Trainer is a Garmin Connect IQ watch app for the 30-20-10 interval training method — a scientifically validated protocol developed at the University of Copenhagen that improves 5 km times by roughly one minute in seven weeks.

Workout structure

A session is divided into blocks, each containing a fixed number of cycles. One cycle is always:

30 s EASY → 20 s MODERATE → 10 s SPRINT (60 s total)

Between blocks the watch enters a 2-minute REST period. Both the number of blocks and the number of cycles per block are configurable in the Connect IQ mobile app before the workout begins.

Phase Duration Effort

Easy 30 s ~30 % — slow jog

Moderate 20 s ~60 % — comfortable run

Sprint 10 s 90–100 % — all-out

Rest 2 min Walk / jog recovery

Screens

Idle — shown on launch. Displays the configured block and cycle counts plus an estimated total duration. Press SELECT to start.

Active — shown during Easy, Moderate, Sprint, and Rest phases. Displays the current phase name in colour, a large countdown (seconds for intervals, MM:SS for rest), a progress bar, and a "next phase" hint at the bottom. The header shows current block and round progress.

Paused — shows block/round position and how many seconds remain in the interrupted phase. SELECT resumes; BACK resets to idle.

Done — confirms the completed session with total blocks and rounds. SELECT starts a new session; BACK exits the app.

Controls

Button Action

SELECT (idle / done) Start new session

SELECT (active) Pause

SELECT (paused) Resume

BACK (active / paused) Stop and allow Save or Discard activity

BACK (idle / done) Exit app

Vibration cues

The watch vibrates at every phase transition so you never need to look at the screen mid-sprint:

Easy start — 1 short buzz

Moderate start — 1 medium buzz

Sprint start — 2 rapid strong buzzes

Rest start — 1 long soft buzz

Workout complete — 3-pulse fanfare

Settings (Connect IQ app)

Setting Options Default

Number of Blocks 2 / 3 / 4 3

Cycles per Block 3 / 4 / 5 / 6 5

Changes take effect the next time a session is started, and update the idle screen immediately if the app is already open.