bennybhoy1970 - the high intensity (shorter period = higher intensity potential) done with breaks partly gets great results cause of how it stimulated hormone production... long duration distance running has a catabolic affect (break down)

I would observe the action and pause periods of most fights at the level and area you fight and also consider how you want to fight and pace it and make the sprints/walk similar to the on/off of a fight and I would do the on and off for the round time of the fight you are training for and then break (I would specifically practice recovery in the break time and train self how to get the most of it). Once you can get your heart beat down I would consider shortening break but only maybe up to 10-15% as long as heart beat still coming down. (I would also only do the amount of rounds I am training for)

increase duration = decrease in intensity

I would want to train the energy systems at the highest intensity possible - not train low intensity and 30min longer than I am fighting.

Thats just one way I might do it if doing sprints

thats just one way i might do it

(I would prob even start shorter than a full round with even higher intensity and then build up duration to the round time and amount)

You might be able to jog for 100miles but you will tire at a high intensity for 2 mins.

in my opinion and experience