Effort Waves: 20, 40 and 60-Second Intervals

A simple interval session running waves of 20, 40 and 60 seconds at a specific number on the 0–10 effort scale shown by the teacher. It builds endurance and the ability to hit a requested intensity.

How to play

1. Explain the scale from 0 (rest) to 10 (max) with examples: 3 is chatting while jogging, 6 is talking in short sentences, 8 is just single words (3 min).
2. Short wave: 6 reps of 20 seconds at effort 8 with 40 seconds of walking (6 min).
3. Medium wave: 4 reps of 40 seconds at effort 7 with 40 seconds of easy jogging (6 min).
4. Long wave: 3 reps of 60 seconds at effort 6 with 60 seconds of walking (6 min).
5. In pairs, each says which wave was hardest and whether what they felt matched the number asked (4 min).

Rules

• Run at your 8, not someone else's.
• Recovery is active: walk or jog easy.
• Everyone runs in the marked direction and within their zone.
• If effort creeps up to 10, ease off on the next rep.

Variations

Adaptations

• Wheelchair users: same structure on a smooth track with their own scale.
• Deaf or hard of hearing: the teacher holds up the number card and drops an arm to start.
• Asthma: start with long waves at low effort and keep the inhaler nearby.

Learning goals

• Build endurance with varied intervals.
• Use the effort scale to pace.
• Compare how effort feels at different durations.

Equipment for a class of 25

• cones: 12
• number cards: 10
• whistle: 1

Teacher tip

Hold up the number card for the whole wave. The usual mistake is running every wave the same: stress that 60 seconds at 6 is easier than 20 seconds at 8.

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