On the Basic Training Protocol, HGH Phase – am I sprinting for 30 seconds? I don’t understand the counting part. What am I counting?

As for counting, I approximate seconds, or use a timer built into exercise equipment.

When I’m working with others, I verbally count down from 30 to help them maintain pace, and remain aware the end is near. I try to approximate seconds.

If you don’t have a clock and you are working alone, then count breaths as an approximation.