CategoryPlay
Session20 - 60 min
Squash is a demanding racquet sport with sustained movement, quick reactions, sharp turns, and high cardiovascular load. Rallies can be intense and recovery between points is often short. It strongly challenges aerobic fitness, agility, balance, and the ability to repeat high-output efforts.
Exercise Metrics
Fitness Profile [1]
Strength
4
Low-Intensity Cardio (aerobic)
9
High-Intensity Cardio (peak)
8
Mobility & Flexibility
4
Balance
8
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
Squash
HealthKit reference [3]
.squash
MET [4]
7.3 - 12
Typical session duration
20 - 60 min
Recommended fitness level
Intermediate
Injury risk
High
Training advice
Benefits
Squash is a dense cardio and agility workout with fast rallies, lunges, turns, and short recoveries. It strongly challenges aerobic fitness, reaction speed, and repeat high-output movement.
What to watch out for
Intensity rises quickly and court movement is unforgiving. Use eye protection, court shoes, and a progressive warm-up, and stop before fatigue makes lunges or direction changes uncontrolled.
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Rating
5.0
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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.