Data from the UFC Performance Institute has revealed a key to better combat sports cardio.
UFC fights usually consist of 6-36 seconds of a high-intensity effort followed by a low- to moderate-intensity effort that is two to three times longer. This pattern repeats throughout five-minute rounds.
Apply this 1:2 or 1:3 high-intensity-to-low-intensity ratio to your conditioning sessions to prepare your body for the energy system demands of a fight. For example, perform an explosive high-intensity exercise for 30 seconds followed by 60-90 seconds of a slower-paced or isometric exercise.
You can incorporate this into your weight training or alternatively you can perform intervals on a cardio machine like the assault bike, ski erg or rower.
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