30-20-10

Jog Run Sprint Intervals

Only for Watch

Free

Apple Watch

30-20-10: Smarter Interval Training, Right on Your Wrist Transform your workouts with the scientifically-backed 30-20-10 interval method—also known as "Jog, Run, Sprint"—now tailored exclusively for Apple Watch. Whether you're a beginner or a seasoned runner, 30-20-10 helps you train more effectively by guiding you through dynamic intervals: 30 seconds jog 20 seconds run 10 seconds sprint ...repeated in sets that drive real improvements in speed, endurance, and cardiovascular health. The app takes care of everything: - Tracks each training phase automatically - Includes warm-up and recovery intervals - Offers clear haptic and visual cues for each phase - Provides an in-depth summary post-workout: - Max heart rate - Time in each phase - Distance covered - Calories burned - Custom breakdown for performance insights Why 30-20-10 Works: This method is validated by sports science (source) to improve fitness in less time, reduce injury risk, and increase training enjoyment. No iPhone needed during your workout — just you, your Apple Watch, and results that speak for themselves. Start training the smart way. Download 30-20-10 today.

Ratings & Reviews

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Voice assistance during runs - Announcement and countdown for each phase. The new phase starts on the "beep". New Statistics Features - Workout Timeline Chart Line chart showing heart rate over time Colored phase bands in the background (Jog=blue, Sprint=red, etc.) Interactive points colored by phase type Shows how HR fluctuates across different workout phases - Phase Breakdown Chart Grouped bar charts comparing metrics across phase types Shows Average Heart Rate and Total Distance by phase Easy comparison of effort and intensity between phases Color-coded by phase type for quick identification - Heart Rate Distribution Chart Bar chart showing time spent in different HR zones Percentage breakdown with color-coded zones: Recovery (Blue), Aerobic (Green), Threshold (Yellow) VO2 Max (Orange), Neuromuscular (Red) Quick view of aerobic effort distribution - Steps & Distance Efficiency Chart Scatter plot showing steps vs distance for each phase Bar chart showing steps per meter efficiency Highlights movement efficiency across different intensities Helps identify optimal stride patterns - Energy Burn Progression Chart Bar chart showing energy burned per phase Area chart showing cumulative energy burn Shows where most calories are burned throughout the workout Helps understand energy expenditure patterns

Version 0.3

The developer, Almost Good Enough ApS, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

  • Data Not Linked to You

    The following data may be collected but it is not linked to your identity:

    • Identifiers

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Accessibility

The developer has not yet indicated which accessibility features this app supports. Learn More

Information

  • Seller
    • Almost Good Enough ApS
  • Size
    • 3.2 MB
  • Category
    • Health & Fitness
  • Compatibility
    Requires iOS 13.0 or later.
    • iPhone
      Requires iOS 13.0 or later.
    • iPod touch
      Requires iOS 13.0 or later.
    • Apple Watch
      Requires watchOS 10.6 or later.
  • Languages
    • English
  • Age Rating
    4+
  • Copyright
    • © 2025 Almost Good Enough ApS
  • Privacy Policy

    • More by Almost Good Enough ApS

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