E30 Kettlebell Timer · Iron Timer

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

E30 fires every 30 seconds — your rest is whatever remains after your reps. 30/30 uses a fixed 30s work / 30s rest split. E30 rewards explosiveness; 30/30 keeps density constant.

Q: How many reps per E30 window?

5 reps is standard. The goal is completing those 5 reps in 10–15 seconds, leaving 15–20 seconds of rest before the next beep.

Every 30 seconds on the 30. 5 reps, rest the remainder of each window. The structure from Pavel's Quick & Dead — also used in Girevoy Sport snatch ladders and swing progressions. This timer fires an audio cue every 30 seconds for 10 to 20 minutes, configurable before you start.

Configure duration (10 or 20 minutes) before starting. The timer fires a start beep and the first 30-second window begins immediately.

Complete your 5 reps as fast as possible — then rest until the next beep. The faster your reps, the more rest you get. This is the built-in reward for good technique and explosiveness.

The timer fires every 30 seconds for the full duration. At 20 minutes that's 40 windows — 200 reps at 5 per set. A completion tone fires at the end.

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

E30 fires every 30 seconds regardless — your rest is whatever remains after your reps. The faster your reps, the more rest you get. 30/30 intervals use a fixed 30-second work / 30-second rest split, meaning rest doesn't depend on rep speed. E30 rewards explosiveness; 30/30 keeps density constant.

How many reps per window?

5 reps is standard for the E30 structure, particularly for snatches and heavy swings. The goal is completing those 5 reps in 10–15 seconds, leaving 15–20 seconds of rest before the next beep.

What weight should I use?

For snatches: most men start at 24 kg. For swings: 32 kg is a common working weight. The key is keeping rep speed consistent — if you're slowing down in the later sets, the weight is too heavy for this format.

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 session.

Can I use E30 for movements other than snatches?

Yes. Swings, cleans, or any ballistic movement with a 5-rep standard works. The Quick & Dead protocol specifically uses snatches on E30, but the format applies broadly.

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