Best interval training?

[bluntt]

I want to improve my condition for short amateur boxing matches. What is the best interval training to do this? I really want to improve my roadwork. So what kind of schedule you guys advice for interval running? I box 3 times a week with sparring etc. and want to do roadwork 2 times a week to improve my condition. Whats the best schedule, for example : 1 minute rest, 3 minute as fast a you can. Or 10 sec rest, 20 sec sprints etc..

[Butt stuff]

If you have a smartphone then get a running app, I use runkeeper. They have a bunch of different workouts on there to round out your endurance and intervals is on there for that explosive energy you'll need.

If you create an account on your phone, then visit the website then there are run plans that you can automatically sync to your phone, and it will plan what days to do normal road work and which days to do intervals etc. Once you've done this for a bit and got your fitness up you'll naturally figure out what works for you.

Make sure you keep jogging lightly in between the sprints and keep that heart rate up. You can even use markers where you do roadwork, I get onto this long road with street lamps all the way down it, I sprint the length of three street lamps then jog lightly between two, and repeat all the way down.

Runkeeper also has interval training plans for cycling etc too which is good as its good again for explosive fitness but doesn't wear out your knees/shins/hips and so on.

[HedonisticFrog]

The most effective intervals are 3-5 minutes with rest in between. The interval training would ideally be on a heavy bag since it primarily induces muscle adaptations instead of cardiac output. To increase your VO2 max the most you should have a mix of interval training one day and steady state the next to increase muscular adaptations as well as cardiac output more.

[bluntt]

Okay so you prefer heavybag interval over running interval? Since I already train 3 times a week boxing, I personally prefer to do some roadwork so my shoulder muscles etc. get some rest. But I can do some extra heavybag training tho, you say 3-5 minutes round.. With how much rest between these rounds? And for how long in total on the heavybag? Thx alot man

[HedonisticFrog]

If you need more muscular endurance in your legs it would be fine to do intervals with running as well, but I wouldn't do only running intervals.

The length of rest depends on how long your intervals are. For two minute rounds take a minute of rest, and scale it up to four minute rounds with two minutes of rest. Basically for every minute of interval training, rest for half that time.

You don't have to do interval training in addition to what you already do, just push the pace as fast as possible on the heavy bag work you do with good form and you'll build your cardio as well as drill technique.

30 minutes of interval training gives you the same increase in cardiovascular conditioning as 60 minutes of steady state so it's a much more efficient use of your time. Scale your workload to how conditioned you need to be. If you aren't going to fight for a while you don't need to have peak cardiovascular conditioning and can do more strength training and skill development.

[Crazy8]

I've been doing this 'insanity workout'. I assure you, you'll break some sweat