Cardio in MMA is about adapting to the unique demands of the sport, which differ greatly from steady-state activities like marathon running. While marathon running focuses on long-duration, low-intensity endurance that trains the heart to pump efficiently over time, MMA requires the heart and muscles to handle explosive bursts of energy, rapid recovery, and shifts between anaerobic and aerobic systems. This kind of adaptation trains the heart, lungs, diaphragm, and stabilising muscles like the psoas to perform under short, intense stresses.

A friend of mine, an elite triathlete, explained the concept of periodisation, which starts with general endurance training to build a cardio base, then transitions to sport-specific work as the event nears. In MMA, this might mean moving from steady-state runs to high-intensity intervals, pad work, and sparring. This approach ensures the body—and especially the heart—adapts to the unique stresses of fighting, which are very different from the demands of endurance sports. Balancing this with strength training ensures a fighter is prepared for the dynamic nature of combat.