Combat Conditioning Calculator

Work-to-rest ratios for sport-specific conditioning.

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Age

Body weight (kg)

Round duration (sec)

How to Use This Calculator

Enter your age and body weight, plus round duration, number of rounds, and rest between rounds for your training session.
Select your sport type — Boxing, MMA, Muay Thai, or Wrestling — to apply sport-specific intensity and ideal work:rest benchmarks.
Review your work:rest ratio along with total work and total session time.
Check your estimated max heart rate, anaerobic threshold, and target work/rest heart rates, plus estimated calories burned.
Use the conditioning score and weekly round target to gauge how your session structure compares to sport-ideal ratios.

How the result changes with Rest between rounds (sec)

Rest between rounds (sec)	Work:Rest ratio
57	5.26
125	2.4
206	1.46
273	1.1

What each input means

Age: Athlete's age in years (used for max heart rate).
Body weight (kg): Current body weight in kilograms.
Round duration (sec): Length of each work round in seconds (e.g. 180 for MMA, 300 for boxing).
Number of rounds: Total rounds per conditioning session.
Rest between rounds (sec): Rest period between work intervals in seconds.
Sport type: Combat sport discipline: 0 = Boxing, 1 = MMA, 2 = Muay Thai, 3 = Wrestling.

What each result means

Work:Rest ratio: Ratio of work duration to rest duration (e.g. 5.0 means 5:1).
Total work (min): Total active work time in minutes.
Total session (min): Full session duration including rest periods.
Est. max HR (bpm): Estimated maximum heart rate using Tanaka formula.
Anaerobic threshold (bpm): Heart rate at ~87% of max — lactate accumulation zone.
Target work HR (bpm): Heart rate to sustain during work intervals.
Target rest HR (bpm): Heart rate to recover to during rest intervals.
Est. calories burned: Estimated calories burned during work intervals.
Conditioning score: Score 0-100 comparing your work:rest ratio to sport-ideal benchmarks.
Weekly round target: Recommended total rounds per week (4 sessions).

How this is calculated

Worked example, using the default values

Identify Input Parameters
4 parameters
Age = 25, Body weight (kg) = 75, Round duration (sec) = 300, Number of rounds = 3 = 6 input(s) provided
Calculate Work:Rest ratio
Work:Rest ratio = roundDurationSec / max(1, restBetweenSec)
5 = 5
Calculate Total work
Total work = round((totalWorkSec / 60) * 10) / 10
15 = 15
Calculate Total session
Total session = round((totalSessionSec / 60) * 10) / 10
17 = 17

Engine last updated August 6, 2026.

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