I do anaerobic for 3 to 4 mins. I get my heart rate up to 180 bpm and then after 3 mins i take a 1 min break. This allows me to build stamina for 3 min rounds of fighting and then to relax my body and lower my heart rate for 1 min in between rounds. Just like in the ring. Ill tell you, it advanced my cardio form other fighters. I dont have to worry about pacing myself as much.