How many reps in 30 seconds of kettlebell work?

For swings: 10–15 reps. For snatches: 8–12 reps. Keep rep speed consistent across all 20 sets.

30/30 Interval Timer · Iron Timer

Q: What's the difference between 30/30 intervals and E30?

30/30 uses a fixed 30s work / 30s rest split. E30 fires every 30 seconds regardless — faster reps mean more rest. For consistent density, use 30/30. For maximum power per rep, use E30.

30 seconds work, 30 seconds rest. 20 sets by default — 20 minutes total. High-density kettlebell conditioning for swings, cleans, or snatches. Equal work-to-rest ratio keeps power output honest across all sets. This timer alternates audio cues for work and rest periods automatically.

Configure the number of sets (default 20) before starting. The timer fires a start beep and the first 30-second work window begins.

Work for 30 seconds — swing, snatch, or clean at target pace. A rest tone fires at the 30-second mark. Rest for exactly 30 seconds, then the next work period begins.

20 sets at 1:1 work-to-rest means 10 minutes of actual work across 20 minutes total. A completion fanfare fires after the final rest period. Power output should remain consistent across all 20 sets — if it's dropping, the load is too heavy.

What's the difference between 30/30 intervals and E30?

30/30 uses a fixed 30s work / 30s rest split — rest doesn't depend on rep speed. E30 fires every 30 seconds regardless, so faster reps mean more rest. For conditioning work where you want consistent density, 30/30 is the better choice. E30 is better when you're chasing maximum power output per rep.

How many reps should I do in 30 seconds?

For swings: 10–15 reps. For snatches: 8–12 reps. For cleans: 6–10 reps. The key is keeping rep speed and power consistent across all 20 sets — don't start fast and die. Find a pace you can sustain.

What weight should I use?

A weight that challenges you but lets you maintain form and rep speed through all 20 sets. Most men start 30/30 swings at 24 kg and 30/30 snatches at 20–24 kg. If your last sets look worse than your first, go lighter.

Does the timer work offline?

Yes. Iron Timer is a PWA. After the first load it works without internet and the screen stays on during your 20-minute session.

Can I change the number of sets?

Yes. The timer is configurable before you start — you can set fewer sets for a shorter session or more for additional volume. 20 sets (20 minutes) is the default.

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