Interval Timer Builder
Build custom interval workouts for combat sports. Choose a preset or configure your own rounds, then run the timer.
Preset
3:00
1:00
Total Time
47:00
Work:Rest
3.3:1
Total Work
36:00
Timer Ready
3:00
12 rounds
Workout Timeline
3:00
1:00
3:00
1:00
3:00
1:00
3:00
1:00
3:00
1:00
3:00
1:00
3:00
1:00
3:00
1:00
3:00
1:00
3:00
1:00
3:00
1:00
3:00
Work Rest
Interval Training for Combat Sports
Interval training mirrors the work-rest demands of fighting. Boxing uses 3-minute rounds with 1-minute rest. MMA uses 5-minute rounds. Training in these specific intervals builds sport-specific conditioning that carries directly into competition.
The work-to-rest ratio is a key metric. A 3:1 ratio (like boxing rounds) demands strong aerobic capacity. Tabata-style 2:1 ratios push anaerobic threshold. Fight simulation presets combine multiple sets with longer rest periods to replicate the demands of a full fight card.