CategoryPlay
Session45 - 120 min
Soccer is a continuous field sport with aerobic running, sprinting, agility, skill work, and repeated transitions. It combines long periods of movement with short decisive bursts for pressing, defending, and attacking. The result is a broad endurance and high-intensity workout shaped by position, pace, and match context.
Exercise Metrics
Fitness Profile [1]
Strength
5
Low-Intensity Cardio (aerobic)
9
High-Intensity Cardio (peak)
7
Mobility & Flexibility
4
Balance
6
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.
Heart Rate Zones [2]
0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.
Activity Type Details
Apple Health label
Soccer
HealthKit reference [3]
.soccer
MET [4]
7 - 9.5
Typical session duration
45 - 120 min
Recommended fitness level
Intermediate
Injury risk
High
Training advice
Benefits
Soccer develops aerobic endurance, sprint repeatability, agility, foot skill, and tactical movement. The constant transitions make it a strong mixed cardio and high-intensity activity.
What to watch out for
Cutting, tackles, headers, and fatigue can raise ankle, knee, hamstring, groin, and head-impact risk. Warm up for sprinting and deceleration, and avoid returning too quickly from strains.
Visualize the Soccer workout stats on your iPhone
Rating
5.0
100%FREE
Explore other Activity Types in the Play category:
[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.