Train like it's fight night.
Treadmill conditioning built around fight rounds, with six coaches in your ear, your own music playing, and a plan that gets harder as you get fitter.
FightZone Running is an iOS treadmill training app for combat-sport athletes. It turns any treadmill into fight-camp conditioning, with coach-voiced workouts built on real round lengths for MMA, boxing, BJJ and kickboxing, speed and incline set from your own base pace, and four levels from Novice to Championship Fighter.
Boxing · MMA · BJJ · Kickboxing · Fighter Runs · Science · Compare apps · FAQ
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From day one to fight-ready.
No account needed. Set up in a few taps and the app recommends where you should start.
Profile
One question per screen: age, fitness level, main sport, goal and any injuries.
Fitness test
A 17-minute guided treadmill test: a steady stage, then a 5-minute hard effort, coached all the way.
Your plan
A recommended plan, level and starting speed, with each reason spelled out. Take it or pick another.
Train
A guided warm-up, then your coach calls every speed change, incline climb, sprint, round and rest.
Progress
Rate each session and your next ones adjust. Watch your benchmarks climb block after block.
Four levels. 8-week blocks. Harder every week.
Pick a track and a level, or let the fitness test choose for you. Every speed is set from your own calibrated base pace, so the plan fits you whether you walk at 5 km/h or run at 14.
Novice
First-timer. Walk/jog and incline walking with no sprints, in 15–25 minute sessions.
Gym Show Fighter
You train a bit. Hard intervals come in gradually, with no sprints before week 3.
Amateur Fighter
Regular training. Harder rounds, sprint bursts and shorter rests.
Championship Fighter
Advanced conditioning: more rounds at a steadier base pace and the longest benchmarks.
Five tracks
Run (intervals, hills and tempo), plus fight tracks built on each sport's real round lengths:
MMA · 5-min rounds, scramble sprintsBJJ · 5–6 min grinding rounds on the inclineBoxing · 3-min rounds, punch-flurry sprintsKickboxing · 3-min rounds, mixed tempo
Your week: 3 sessions
- Rounds / HIIT: the one hard session, built on your sport's rounds.
- Easy roadwork: conversational running for the aerobic engine.
- Drill or Camp Walk: a sport drill session, or a brisk incline walk at lower levels.
Progression
Bursts lengthen first, then rests shorten. One thing changes at a time, and hard work grows by no more than 15% a week.
Week 4 recovery, week 8 benchmark
Week 4 is a lighter week so your body adapts. Week 8 trims volume, then you retest with a repeatable benchmark that sets up your next block.
Fight Week taper
Got a fight coming? Turn on Fight Week and your sessions run at about half volume, keeping the intensity and skipping the benchmark, so you arrive fresh.
Short, Standard or Long
Choose the length before any workout. Fight sessions add or remove rounds, and runs stretch or trim the main intervals. Benchmarks stay standard so progress is measured fairly.
51 original fight-night runs.
Each run is themed on a fighting style or a moment of fight week, from First Bell to The Twelve-Round Championship. Pick your level, then your length. Novice runs are all walk/jog and incline walking, with no sprints.
Short · under 30 min
Medium · 30–44 min
Long · 45+ min
Short · under 30 min
Medium · 30–44 min
Long · 45+ min
Short · under 30 min
Medium · 30–44 min
Long · 45+ min
Short · under 30 min
Medium · 30–44 min
Long · 45+ min
Times shown at standard length. The guided warm-up is extra.
Not on a plan today? Just run.
Single Workout library
Browse every session, filter by sport, level or length, heart your favourites and start any of them whenever you like. Single workouts count towards your stats and personal bests but don't move your plan along.
Feeling strong? Go again
Rate a session "just right" or "too easy" and you'll be offered a bonus run in the same sport family: a Flush Run, a Camp Walk on the incline, or a short finisher. After a HIIT session you only get easy 10–20 minute options, and never two max efforts back to back. A bonus is never more than half the length of the session you've just finished, and it starts with a 90-second re-entry jog. Rate it "too hard" and you'll only be offered a cool-down walk. Bonus runs count in your stats but never move your plan.
Six voices. Zero robots.
Pick the coach who gets you moving. Every cue, from round calls to warm-up drills, is recorded in character. All are original characters. Tap play to hear a sample.
The Guv'nor
“Head up, chest out. Never let 'em see you tired.”
The Boss
“You got heart, kid. I like that.”
Sarge
“Excuses do not burn calories!”
Nova
“Main character energy, babe!”
Roxy
“Look at you go! Proper little grafter!”
Valentina
“You are stronger than you think, dale!”
Your playlist. Our coach.
Keep your favourite music app playing in the background. When your coach speaks, your music dips briefly, then comes straight back up. No extra subscription, no switching apps.
See yourself getting better.
Your numbers
Streak, sessions and time each week, distance, and a chart of your base speed over time.
Benchmarks & PBs
Benchmark results compared block to block, personal bests, and milestone badges. Your coach calls out every new PB.
Adapts to you
After every workout: what improved since last time, plus a "too easy / just right / too hard" rating that tunes your next sessions.
Everything comes from your own workouts, so it starts empty and fills up as you train.
A quick 3-minute warm-up.
Every workout starts right
- About 3 minutes: an easy jog at 1% (clip on the safety key).
- Shoulder rolls and arm circles while walking, then high knees.
- One smooth 15-second build-up, then an easy 30 seconds into your session.
- Want more? Pick the full 9-minute warm-up, recommended before sprint-heavy sessions.
Novice and Gym Show Fighter levels do the drills off the belt on the side rails, and your coach tells you when to step off and back on. Higher levels can do them on a slow belt. It's about 3 minutes, with a full 9-minute option, and you can skip it if you've already warmed up.
Treadmill safety
- Always attach the safety clip.
- Use the handrails for balance only. Leaning on them also makes the work easier than it looks.
- Change speed before a sprint starts. Belts take a few seconds to respond.
- Stop straight away if you feel chest pain, dizziness or unusual breathlessness.
Built on evidence, not guesswork.
Our programmes are checked against published sports-science research and exercise guidelines, and every session in the app has a "Why this works" line explaining the reasoning behind it.
Speeds set by you
A short calibration finds your "comfortably steady" pace. Every zone, from walk to sprint, is set relative to it, and you can nudge the speed at any time. No heart-rate monitor needed.
Mostly easy, some very hard
Endurance research favours lots of low-intensity work plus a smaller dose of hard intervals. That's why each week has one hard session, with easy roadwork and a drill or walk around it.
Rounds that match the sport
Fight tracks copy each sport's round length and rest. The bursts inside each round follow its work-to-rest pattern, from short MMA scrambles to long BJJ grinds.
Progressive overload
Small weekly steps, one variable at a time. Sudden jumps in training load are a bigger risk than steady growth, so build weeks are followed by a lighter one.
Incline is your secret weapon
Raising the grade adds work without extra pounding. Brisk incline walking gets close to the energy cost of easy running with lower impact. Short uphill sprints work your power at a lower top speed, and an optional 1% setting mimics running outside.
Taper and recovery
Taper research supports cutting volume while keeping intensity before a big effort. Our benchmark weeks and Fight Week mode do exactly that.
Why this works, in the app
“Easy, conversational running builds the aerobic engine that speeds recovery between rounds.”
“Brisk incline walking reaches near-running energy cost with far lower impact.”
“A repeatable time-trial after a lighter week shows real fitness change, not fatigue.”
Sources include ACSM exercise guidelines and peer-reviewed studies on interval training, intensity distribution, combat-sport demands, tapering and incline running.
Questions
When is it out, and how much will it cost?
FightZone Running is coming soon to the App Store for iPhone. Pricing is TBC. Join the waitlist to hear first.
Do I need a smart treadmill?
No. Any treadmill with speed and incline controls works. Your coach tells you when to change them.
Do I need to do a combat sport?
No. The Run track and many Fighter Runs suit anyone who wants hard, varied cardio. The fight tracks are there if you train MMA, BJJ, boxing or kickboxing.
Can I use Spotify or Apple Music?
Yes. Play your music in any app and FightZone runs over the top, dipping the volume when your coach speaks.
Do I need an account?
No. Your profile and workout history are stored on your iPhone.
I'm a beginner. Is this for me?
Yes. The fitness test recommends a starting level, the Novice level is built for complete beginners, and every speed is relative to your own base pace. If you have a medical condition, check with your doctor first.
Are the coaches real people?
No. They're original characters with professionally generated voices, and they're not based on any real person.