CategoryPlay
Session30 - 120 min
Volleyball centers on jumping, lateral movement, reactions, and short explosive efforts during rallies. It is less continuous than many field sports, but each point can demand quick movement and power. The activity is especially relevant for tracking jumping load, coordination, balance, and team-based play.
Exercise Metrics
Fitness Profile [1]
Strength
4
Low-Intensity Cardio (aerobic)
5
High-Intensity Cardio (peak)
4
Mobility & Flexibility
4
Balance
7
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
Volleyball
HealthKit reference [3]
.volleyball
MET [4]
3 - 8
Typical session duration
30 - 120 min
Recommended fitness level
Beginner
Injury risk
Medium
Training advice
Benefits
Volleyball trains jumping, reactions, lateral movement, coordination, and team timing. It is useful for power, balance, and repeated explosive efforts even though play is intermittent.
What to watch out for
Jumping and landing volume can stress ankles, knees, shoulders, fingers, and lower back. Warm up shoulders and legs, manage jump volume, and avoid crowded or slippery courts.
Visualize the Volleyball workout stats on your iPhone
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.