More hard rounds isn’t always the answer. If you want gas in the tank every class, you need a simple plan that builds an engine and protects recovery. Here’s the no-BS mix that works: Zone 2 for base, short intervals for fight pace—timed around your BJJ nights.
Why “More Hard Rounds” Isn’t the Answer
- Training hard every day drains your recovery bandwidth.
- Progress comes from stress + recovery, not stress alone.
- Use cardio to support jiu-jitsu, not replace it
Zone 2 Block (Your Base Engine)
- 2×/week, 30–40 minutes at conversational pace (you can talk in full sentences).
- Modalities: bike, rower, incline walk, or easy run.
- Heart-rate guide (optional): ~60–70% max or “nose-breathing most of the time.”
Interval Block (Fight Pace Without Frying You)
- 1×/week, 8–12 minutes total work.
- Starter option: 6×(40s on / 20s easy) on air bike/rower.
- Keep form crisp; stop if power nosedives (quality over suffering).
Stack With Your BJJ Schedule
- Train BJJ 3×/week? Zone 2 Tue/Fri, Intervals Sat.
- Train BJJ 5×/week? Zone 2 once on a light day, Intervals once (very short).
- If evening class was a war, swap the next day’s intervals for Zone 2 or rest.
Simple 4-Week Progression
- Week 1–2: Zone 2 at 30–35 min, intervals 6×40/20
- Week 3: Zone 2 at 40 min, intervals 8×40/20
- Week 4 (deload): Zone 2 at 25–30 min, intervals 5×40/20
Track What Matters (Not Everything)
- RPE after class (1–10), morning pulse, and sleep hours.
- Quick test every 2–3 weeks: repeat the same interval session—did average pace/power improve at same effort?
👉 Want a plug-and-play plan? Download my 4-Week BJJ Cardio Plan (PDF) and save it to your phone.
