Boxing & Martial Arts Round Template

About this timer

Six three-minute rounds with a minute in the corner between each — the standard championship format for boxing and most striking arts. The structure is worth training in regardless of whether you ever compete: three minutes is long enough that pacing and breathing become the limiting factors rather than power, and the one-minute recovery teaches you to actually recover in a minute.

Best for

• Boxing, Muay Thai, kickboxing and MMA training
• Heavy bag, pad work, shadow boxing or sparring
• Conditioning that rewards pacing over all-out effort

What to do in each round

• Rounds one and two — shadow boxing, working technique and footwork at a moderate pace
• Rounds three and four — bag or pad work, combinations at fight pace
• Round five — defensive work: slips, rolls, footwork under pressure
• Round six — open round at maximum output
• Use the corner minute properly: breathe through the nose, drop your shoulders, drink

Scaling it

Easier

Three rounds rather than six, or use two-minute rounds — the amateur format.

Harder

Twelve rounds, or cut the corner rest to thirty seconds.