29/07/2026
Heart Rate Recovery Circuit 🥊❤️
Today's session wasn't about seeing who could push the hardest. It was about teaching the body to work efficiently, recover quickly, and be ready to perform again.
Our 49-year-old client completed 16 x 2-minute rounds with 1-minute recovery periods, moving through boxing-specific conditioning including pads, tyre flips, bike sprints, kettlebell swings, box jumps, slam balls and bodyweight exercises.
In a two-minute round, it often takes most of the round to reach the red zone. The objective isn't to stay there for as long as possible. We simply want to expose the athlete to around 20–30 seconds of genuine high-intensity work before the bell, then immediately measure how quickly they can recover during the one-minute break.
This is important because a boxer only gets one minute in the corner. If they can bring their heart rate back down into the lower zones before the next bell, they begin the next round feeling composed, breathing under control and ready to perform. If they can't recover, they start the next round feeling exactly how they finished the last one—fatigued, breathing hard and already chasing the fight.
Recovery is one of the biggest indicators of conditioning. A fighter who recovers quickly can think more clearly, maintain a higher work rate, make better decisions under pressure and repeat that performance round after round.
Every recovery was timed. Every round had a purpose. Every result gives us data that allows us to improve the next session.
