Physical Endurance: Match Conditioning and Interval Training

Padel is an intermittent sport—short intense rallies (15-45 seconds) followed by short rest (20-30 seconds). Match conditioning requires both aerobic base and anaerobic power. Aerobic training builds your fitness ceiling. Run 20-30 minutes at a steady conversational pace, 3 times per week. This develops your aerobic engine. Anaerobic training prepares you for intense rallies. High-intensity interval training (HIIT) alternates intense effort with recovery. Example: Sprint for 20 seconds at 90% effort, rest 40 seconds, repeat 8-10 times. Perform HIIT 1-2 times per week. On-court conditioning is most specific. Rally simulations: Play intense points at 90% effort for 30 seconds, rest 30 seconds, repeat 10 times. This mimics match intensity. Ladder-style conditioning: Play 3 tiebreaks (intense) with 3-minute rest between. Cool down with light movement for 10 minutes after intense sessions.