Not sure if this belongs here or on the Physical Fitness stack.
When on heavy bags training for western-style boxing we will do interval drills, so 10 seconds of easy boxing followed by 10 seconds of fast punches followed by 10 seconds of power. This is repeated for the duration of a 3 minute round.
Is there a significant difference in the benefit(s) that you get by changing the duration of intervals? Or put another way, is there an optimum interval duration to use if you are training for a 3x3minute round amateur bout? For example, I've seen YouTube videos of the same drill but with the duration of intervals at 30 seconds... if I did this maybe I increase my stamina as I'm throwing more heavy punches before resting, but on the other hand I'm giving myself longer to recover.