Drill detail
Boxing ConditioningThree Gears
Pace control
3 × 120 seconds (2 minutes) · 60 seconds (1 minute) rest.
Adjust timer
Activity intervals keep their original timing.
Instructions
20 seconds at approximately 50 percent effort. 20 seconds at 70 percent. 20 seconds at high output. Repeat.
Coach cues
Learn to change pace deliberately.
Common mistakes
Treating all three gears the same.
Progression
Extend high-output phase.
Regression
Lower top intensity.
Coach required
No separate coach required