Cardio output, kinetic chain mechanics, and injury risk data
Heart Rate & Intensity
108–111
Avg HR (bpm)
143
Peak HR (bpm)
4.1
METs Intensity
Caloric Output
Caloric burn5.9 kcal/min
vs Walking: Calories36%+
Work-to-Rest & Time
1:1.6
Work:Rest Ratio
39%
Actual Play Time
Avg match duration36.4 min
Actual playing time~14 min
Avg rally duration10.6 sec
Rest between rallies11.4 sec
Rest periods 9–15 sec84.3%
Points ending in 3–9 sec67.4%
Singles steps per hour3,322
Training implication: pickleball is interval-based, not continuous cardio. The ~11-second rest window mirrors high-intensity interval training (HIIT). Train accordingly — short bursts of max effort followed by brief recovery.
Sources: USA Pickleball (Official rules, ratings & certification) · Rice University (Physics of pickleball research) · Pickleball Science (Drag, velocity loss, spin & contact dynamics)