Padel can support your VO2 max, especially if you are not very fit to begin with, because it keeps your heart rate up for long periods with short bursts of harder effort. Research on amateur players found padel is mainly aerobic. If you want to raise your VO2 max significantly, combine regular padel with some dedicated cardio or interval training.
What VO2 max means
VO2 max is the maximum amount of oxygen your body can use during intense exercise. It is one of the best single measures of cardiovascular fitness. It tends to rise with regular aerobic training and fall with inactivity and age. Many smartwatches now give an estimate of it.
What research shows about padel
A study of amateur players published in Apunts measured heart rate across one-hour training matches (Díaz García et al., 2017). It found:
- An average heart rate of about 130 beats per minute during play.
- Peaks of about 155 beats per minute.
- Around 90% of game time spent in the aerobic zone.
The authors concluded that amateur padel is based almost entirely on aerobic metabolism. In other words, it works your heart and lungs in a sustained way, with short spikes during long rallies.
Will padel improve your VO2 max?
It depends on your starting point and how you play:
- If you are fairly inactive, regular padel is likely to improve your cardiovascular fitness, because any consistent aerobic activity helps.
- If you are already fit, a relaxed social game may not push you hard enough to raise your VO2 max much. Competitive matches with long rallies are more demanding.
- Frequency matters. Two or three sessions a week will do more than an occasional game.
How to get more fitness from padel
- Play with slightly better players so rallies are longer and you move more.
- Reduce long breaks between points and games.
- Try drills with a feeder, which keep you moving continuously. Our guide to practising padel has ideas.
- Add one interval session a week, such as cycling or running intervals, to target VO2 max directly.
- Track your heart rate with a watch to see how hard you are really working.
Other health benefits
Beyond VO2 max, padel combines aerobic exercise with agility, coordination and a strong social element, which helps people stick with it. Our guide to the health benefits of padel covers more. If you have a heart condition or other health concerns, speak to your GP before starting a new sport.
Padel works your muscles as well as your heart and lungs. See is padel good for your core.
The bottom line
Padel is a mainly aerobic sport that can support your VO2 max, particularly if you play regularly and you are not already very fit. For bigger gains, pair it with some dedicated interval training.
Related questions
Is padel good cardio?
Yes. Research on amateur players found most of a padel match is spent in the aerobic zone, with an average heart rate of around 130 beats per minute.
How often should I play padel to improve fitness?
Two or three sessions a week will give more fitness benefit than an occasional game, especially if rallies are long and breaks are short.
Is padel better than running for VO2 max?
Running or cycling intervals target VO2 max more directly. Padel is a more varied and sociable workout that many people find easier to stick with.