The 30-Second Pacing Protocol

What the 30-Second Pacing Protocol is

The protocol is based on one core idea: very short activity periods followed immediately by very short rest periods, repeated continuously.

The defining feature is not the exact number of seconds, but the consistent alternation between activity and pause. Some people adjust the durations to fit their own routines. The protocol simply describes a structured way of organizing time.

This is not a training method and not a performance system. It is a way of structuring everyday activity.

The physiological basis — Dr. Simon

Exercise physiologist Dr. Simon has studied why short activity bursts are better tolerated than sustained exertion in ME/CFS and Long COVID. His work explains the physiological reasoning behind the 30-second threshold.

In people with ME/CFS, aerobic energy production is impaired. When muscles work beyond what the anaerobic system can cover, tissues become hypoxic — starved of oxygen. This hypoxic damage does not cause immediate pain. Instead, it triggers delayed symptoms days later, the hallmark crash known as post-exertional malaise (PEM).

Any exertion where patients' tissues are bound to become hypoxic mustn't be kept up for longer than 30 seconds. There won't be any harm done in exerting muscles for less than 30 seconds because of this anaerobic compensation ability of our bodies.

— Dr. Simon, via COVID-19 Institute

The first ~30 seconds of muscular effort are fuelled primarily by the creatine phosphate system — a fast-acting energy reserve that does not require oxygen. Beyond that window, the body must switch to aerobic metabolism, which is where the impairment in ME/CFS creates problems.

The "awarding break"

Dr. Simon recommends inserting a short rest after every burst of activity — what he calls an awarding break. The break allows muscles to re-oxygenate before the next effort.

Anything you will do will have to be done with an awarding break after 30 seconds.

— Dr. Simon, via COVID-19 Institute

In practice, this means 30 seconds of activity followed by 30 seconds to 1 minute of rest, repeated in a rhythm. The rest does not need to be complete stillness — even slowing down is enough to let tissues recover.

A practical example: walking

Dr. Simon describes patients who could walk for 15 minutes before crashing, but who were able to walk for 30 minutes or more when they inserted 30-second breaks — simply slowing their pace or standing still between bursts.

Patients don't even need to be standing still for the 30 seconds break, but just slow down from their normal pace. This is a very effective training to be walking (and pacing) like that with the breaks.

— Dr. Simon, via COVID-19 Institute

His word of caution: "Don't exert yourself on the so-called 'good days'. Don't do it." The damage from exceeding your threshold is delayed — what feels manageable today can cause a crash two days later.

Why people use structured micro-rest pacing

• to create predictable activity rhythms
• to introduce regular pauses into daily tasks
• to reduce the need to manually watch the clock
• to support self-directed pacing approaches

Short, repeating intervals make time external and visible. Instead of deciding when to stop, the structure itself introduces pauses.

How the protocol is typically applied

People usually apply the protocol to ordinary activities, such as:

• household tasks
• computer or desk work
• personal care
• hobbies
• light organizational or creative work

During GO periods, the chosen activity is performed. During REST periods, activity is stopped and a minimal-effort pause is taken.

What “rest” means is self-directed. For some, it means sitting or lying down. For others, it may mean closing the eyes, slowing movement, or disengaging from the task.

Why a timer is commonly used

Because the protocol depends on consistent switching between activity and rest, many people choose to use a timer so they do not have to track intervals themselves.

Pacing Guard — supporting the protocol

Pacing Guard is a simple, configurable interval timer designed to support self-directed pacing and micro-rest routines. It alternates between activity and rest periods and provides clear visual, audio, voice, and haptic prompts so users can follow chosen timing patterns without manually tracking time.

• Customizable GO and REST intervals
• Optional voice announcements
• Countdown alerts before each switch
• Haptic feedback and sound cues
• Bluetooth heart rate strap support with voice alerts
• Sleep monitoring mode for overnight heart rate tracking
• Local session history and basic statistics
• Dark mode support
• Works offline, no accounts, no ads, no tracking

Coming soon to Google Play

Who this protocol is for

The 30-Second Pacing Protocol is used by people who want a highly structured way of organizing activity and rest. Use is entirely optional and self-directed.

App privacy

All data stays on your device. Pacing Guard does not collect, transmit, or share personal data.

Health disclaimer

The 30-Second Pacing Protocol describes a general method of structuring activity and rest. Pacing Guard is a general-purpose interval timer and self-management aid. It is not a medical device and does not provide medical advice, diagnosis, treatment, or disease prevention. The protocol and the app do not make any claims about health outcomes. Any routines followed are self-directed and used at your own discretion. Always seek advice from a qualified healthcare professional regarding any medical condition.