{"id":"299867ff-85d6-413e-a7b8-c2810eea902f","title":"10-20-30 Intervals","icon":"🏃","parent_id":null,"author":{"name":"BurpeeBandit","initials":"B"},"category":{"id":"0318761c-474a-44a9-86f7-e22c7a9b096d","name":"HIIT","path":["Workouts","HIIT"]},"description":{"markdown":"The 10-20-30 method: easy, moderate, then all out, back to back, for _5 rounds_. Works for running, cycling or rowing. Warm up for 10 minutes first. For a longer session, rest 2 minutes and play it again.","html":"

The 10-20-30 method: easy, moderate, then all out, back to back, for 5 rounds.

Works for running, cycling or rowing. Warm up for 10 minutes first. For a longer session, rest 2 minutes and play it again.

"},"youtube_video_id":null,"rounds":5,"round_duration_in_seconds":60,"total_duration_in_seconds":300,"steps_count":3,"updated_at":"2026-04-22T21:20:29.793Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"0a17ce77-7eec-420d-bbf0-ce46b7ade81a","number":1,"title":"Easy","description":{"markdown":"Gentle pace, recovering.","html":"

Gentle pace, recovering.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"eb5e99d4-0fc0-4c65-908d-997ce82772d0","number":2,"title":"Moderate","description":{"markdown":"Pick it up to a solid, steady pace.","html":"

Pick it up to a solid, steady pace.

"},"duration_in_seconds":20,"video_start_in_seconds":null},{"id":"8733312e-fac7-4ae0-9a74-29c88a86b57b","number":3,"title":"Sprint","description":{"markdown":"**Everything you've got.**","html":"

Everything you've got.

"},"duration_in_seconds":10,"video_start_in_seconds":null}]}

Routine complete