If you have access to a metabolic testing center, you can have them test for your anerobic threshold.
The next best alternative is to spar, or hit mits, for 3×5 minute rounds, wearing a heart rate monitor. Record your heart rate over all three rounds, excluding 60s rest between rds, and take an avg of all 3. This will give you a semi accurate number that you can work from during your workouts.
Once you have determined your Anaerobic threshold number, then we can get started.
Any cardiovascular exercise can be used, along with various combat sports drills.
- HR +/- 5bpm of your anerobic threshold
- 3-10 minutes per rep
- 2-5 reps per workout