How long should the rest between rounds be
The rest between rounds isn't dead time: it's when the ATP-PC system recovers so you can perform at your best in the next round. The standard length changes with the discipline.
Length by discipline
- Boxing: 1 minute of rest between 3-minute rounds.
- MMA: 1 minute of rest between 5-minute rounds.
- Muay Thai: 2 minutes of rest between 3-minute rounds.
- Tabata: 10 seconds of rest between 20-second intervals.
Why it varies so much
The more demanding the muscular effort of the round — clinch, knees, takedowns and ground control — the more time the body needs to recover before the next one. That's why Muay Thai doubles boxing's rest even though the rounds last the same.
Adjusting the rest in your training
If you train to compete, stick to the official times of your discipline. If you train for fitness, shortening the rest (for example from 1 minute to 45 or 30 seconds) is a progressive way to increase the cardiovascular demand, as long as your technique doesn't suffer.
Frequently asked questions
Can I shorten the rest to build endurance?
Yes, cutting the rest is a common way to increase the cardiovascular demand once you've got the technique down, but do it gradually.
Why does Muay Thai have more rest than boxing?
The clinch and the knee and elbow strikes cause more localized muscle fatigue, so the rules allow more recovery time between rounds.
Set your own rest times, free and no sign-up.
Use the timer →