In the 3 x 20 protocol, what are the interval duration and rest between intervals?

• A. 20 seconds intervals with 2 minutes rest
• B. 4 minutes intervals with 3 minutes rest
• C. 10 seconds intervals with 1 minute rest
• D. 60 seconds intervals with 2 minutes rest

Answer: (A)

In this interval pattern, the focus is on three short, high-intensity bursts with enough recovery between them to keep each effort quality high. The 3 x 20 protocol uses three work intervals, each lasting 20 seconds, with 2 minutes of rest between intervals. The 20-second duration pushes you into near-max effort, engaging the fast energy systems, while the 2-minute rest allows phosphocreatine stores to replenish and lactate to be cleared so you can perform the next interval with similar intensity. Other options alter the work time or rest, which changes the energy system stress and the overall stimulus, so they don’t match this specific structure.