The traditional Muay Thai clock: five three-minute rounds with a full two minutes of rest between them, 23:00 in total. Same round length as boxing, but the longer recovery is the point — a Muay Thai round is dense with clinch work, knees, and elbows, and the two-minute break lets you bring it every round.
Run it for pad rounds, bag work, clinch drilling, or sparring. The longer rest is generous on purpose, so attack each round rather than surviving it. Open the preset in the editor to change the round count or shorten the rest for a faster conditioning session.
Twelve three-minute rounds with one minute between — the professional championship distance. Shadow, bag, pads, and sparring to the bell.
Three five-minute rounds with one minute between — standard non-title MMA bout length for sparring or drilling.
Six five-minute rolling rounds with one minute between to reset and change partners — the way open-mat rolling runs.