How to increase cardio for fighters 👊🏼

Unlock the secret to more performance in the ring 🥊💨

VO2 max, or the maximum amount of oxygen your body can use during exercise, is an important indicator of your aerobic capacity. For you as a fighter, increasing your VO2 max isn’t just about endurance, it means you can maintain high-intensity effort round after round.

Increasing your VO2 max makes fighting feel EASY.

Here are 5 simple ways to increase yours:

1️⃣ Interval training - short, high-intensity intervals with structured rest. Example: 10x400 meter sprints with 60 to 90 seconds of recovery.

2️⃣ High-intensity interval training - bodyweight or weighted exercises in a timed session. Intense bouts with brief rest periods, an example would be 20s High intensity with 10s rest x 8 rounds.

3️⃣ Hill repeats - instead of a long steady state run daily, change one up and challenge yourself with uphill sprints. This not only spikes your heart rate but also strengthens leg muscles.

4️⃣ Threshold runs - a high heart rate run for a prolonged session, like a 10k run or an hour at a pace slightly slower than your 5k race speed. Definitely something that will keep you peaking in later rounds.

5️⃣ Cross-training - throw in other cardio workouts like cycling, rowing or ski. Not only are you changing up the scene a little but you add more variance while still increasing aerobic capacity.

If you are trying to increase VO2 max but only doing steady state running weekly, rather try switching one or 2 out for one of these instead, you will definitely see the benefits.

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