Zone-Based Conditioning Playbook for Combat Sports

Most fighters don’t gas because they lack conditioning. They gas because they train the wrong intensities at the wrong time.

Controlled Zone Training is a heart-rate–guided conditioning framework that shows you exactly how to build cardio that lasts through every round, without overtraining or peaking too early.

No random roadwork, or random "hard" sessions.

What’s Inside?

• A 5-zone heart-rate training system built for a variety of combat sports
• Weekly zone emphasis by off-season, early camp, mid camp, and late camp
• Zone-specific interval tables with clear work, rest, and volume guidelines
• Conditioning plans organized by 1:30, 3, and 5-minute rounds
• Example weeks so you know how to apply it immediately

Everything is structured around heart rate, round demands, and fight camp timing.

Who It’s For:

• Amateur & competitive fighters
• Martial artists preparing for competition
• Coaches who want conditioning that actually transfers

If your cardio fades late in rounds, between exchanges, or across a full camp, this fixes the cause, not just the symptom.

Train smarter.

Peak on time.

Stop guessing.