How do I improve my cardio for BJJ?

BJJ cardio is different from general cardiovascular fitness because rolling involves alternating periods of high intensity and active recovery. Your heart rate spikes during explosive movements and exchanges, then partially recovers during positional control. This pattern is best trained through interval work. On the mat, increasing your rolling rounds is the most specific way to build grappling cardio. Off the mat, high-intensity interval training with 30-second work periods and 30-second rest periods closely mimics rolling patterns. Cycling, rowing, and running can all be structured as intervals. Circuit training with exercises like burpees, kettlebell swings, and battle ropes also builds relevant conditioning. Steady-state cardio like long runs builds a base of aerobic fitness that supports recovery between rounds. Many practitioners also find that improving their technique reduces their energy expenditure during rolling. Relaxing rather than tensing up, breathing efficiently, and using technique instead of strength all reduce how much cardio you actually need.