I have read thru a few of the Training Forums - for the type of Fitness
That I will require for my 2nd Dan Test in Taekwondo.

I need to get to a fitness that Hopefully will carry me thur a extended period of Sparring -
I have around 12 Months to condition myself.

at the moment i have been doing the following on a Treadmill (Bowflex)

8 x 1 min sprints with 1 min recovery period - Walking
(Working out to be 3km) (Only takes 20 mins)
Max Heart Rate 175

30 Mins a day Skipping with a weighted vest of 20kg
(Same system 3 min skip - 30 sec break)

Since i have a long time to condition myself - I want to do this correct as
I want to pass my Test.

I would just like some input in how would I set Goals to achieve a Fitness
of the Calabe -

What training plan would be best suited -
My issue is time -

I skip durning my Lunch time at work and Run when i get home from work