The 30/30

30/30 alternates 30 seconds fast, at about your maximal aerobic speed, and 30 seconds of slow jogging, without stopping. It is one of the best sessions to raise your maximal aerobic speed: the short recoveries keep your heart rate high throughout.

• To start: 2 sets of 8 to 10 blocks, with 3 minutes of recovery between sets.
• The effort is hard but sustainable: you should be able to finish the session without blowing up.

In Kadence, 30/30 mode guides you without looking at the screen: a sound and a vibration for each effort and each recovery, a countdown over the last 3 seconds and, with Pro, a voice.