A key aspect of interval training is to help protect against lactic acid build-up, the more products the more efficient we become at remaining it from our muscles, therefore, allowing us the ability to last longer in a competitive environment.  

Below is one of the best sprint routines I’ve found for combat sports as it closely mimics the round length and can be repeated for overall round amounts.  

This is literally the only time I advocate using a treadmill, the only reason I use a treadmill here is to force a constant speed even when your legs want to give out.  

Step on the treadmill and warm up for a couple of minutes, when you’re ready to start setting your sprint speed and go for 1 minute then come down to a resting pace for 2 minutes before repeating another 2 times. After the third sprint take a longer 4-minute rest before repeating the process again. 2 rounds of 3 is a minimum requirement but you can repeat for as many as needed.  

Example  

Warm up: 11kph 2 mins  

Sprint: 20kph 1 min  

Rest: 12kph 2 mins  

Sprint: 20kph 1 min  

Rest: 12kph 2 mins  

Sprint: 20kph 1 min  

Rest: 11kph 4 mins  

Sprint: 20kph 1 min  

Rest: 12kph 2 mins  

Sprint: 20kph 1 min  

Rest: 12kph 2 mins  

Sprint: 20kph 1 min  

Warm down: 11kph 2 mins