Cardio & Endurance for Hockey
Hockey shifts are 30–45 seconds of maximum effort followed by 2–3 minutes of rest. Training should match.
Shift Simulation Workout (15 Minutes)
- 40-second sprint (or hard bike/skate)
- 2-minute easy walk/glide
- Repeat 6 times
- This exactly mirrors a hockey game’s effort pattern
Building Aerobic Base
| Week | Goal | Frequency |
|---|---|---|
| 1–2 | Jog 12 minutes without stopping | 3x per week |
| 3–4 | Add sprint intervals (30 sec sprint, 90 sec jog) | 3x per week |
| 5+ | Full shift simulation workouts | 3–4x per week |
Off-Ice Options
- Cycling intervals — 30 sec hard, 90 sec easy, repeat 10x
- Inline skating — the closest off-ice simulation of hockey skating
- Stair sprints — builds explosive leg power and cardio simultaneously
Hockey fitness test: Can your kid do 6 shifts of 40-second sprints with 2-minute rest and maintain speed? That's game-ready.