It is a question that comes up all the time. Do cricket players actually need to do cardio? Some people imagine cardio as long-distance running, endless laps around a field or hours on a bike. The truth is that cardio is not about clocking up miles for the sake of it.

It is about developing your body’s ability to deliver oxygen efficiently, recover between efforts and sustain performance over long periods of play.

Cricket might not look like a traditional endurance sport, but the demands on your cardiovascular system are massive. Every time you bowl an over, chase a ball or run between the wickets, your heart and lungs are working hard. Over the course of a full day or weekend match, that workload builds up. The fitter your cardiovascular system is, the better you can handle it, the faster you recover between efforts and the longer you maintain focus and control.

So yes, cricketers absolutely need cardio, but it must be the right kind of cardio.

What Cardio really means for Cricketers

True cricket fitness means training the body to handle the specific demands of the sport: short, intense bursts of activity separated by periods of lower effort or rest.

That is why your cardio training should reflect the intermittent nature of cricket. You sprint, stop, recover, and then go again. That pattern relies on both the aerobic and anaerobic energy systems working together. If you only train one and neglect the other, you will quickly hit a wall.

The key is balance. Cricketers need a strong aerobic base to recover quickly between high-intensity efforts, and a powerful anaerobic system to deliver those efforts in the first place.

How the Energy Systems work in Cricket

To understand how cardio applies to cricket, it helps to know how the body produces energy. 

There are three main energy systems, but for simplicity we can think about two main ones here: aerobic and anaerobic.

The aerobic system uses oxygen to create energy. It is slower but efficient, which makes it ideal for long-duration, low-intensity work. This is what powers your body between overs, between sprints and during recovery.

The anaerobic system produces energy without oxygen. It is fast but limited. This is the system you rely on for a sprint, a fast bowling delivery or a quick run between wickets. The challenge is that it creates fatigue quickly, which is why you need a strong aerobic system underneath it to help clear waste products and recover between bursts.

During a match, these systems are constantly switching working but it switches which one is dominating. Heart rates for cricketers often average between 140 and 160 beats per minute over a day’s play, showing that the game is far more physically demanding than many people think.

If you want to understand this topic in even more detail, read the Cricfit guide on Metabolic Conditioning for Cricket Players, which explains exactly how to train the body’s different energy systems for cricket.

Why Traditional “Cardio” isn’t Enough

Jogging, cycling or rowing at a steady pace is good for your health, but it does not fully prepare you for cricket. Those forms of exercise build aerobic fitness, which helps you recover, but they do not train your body to perform the explosive, repeat sprint actions that cricket demands.

If you rely only on steady-state cardio, you may be able to run for a long time, but you will struggle when asked to sprint repeatedly or bowl ten overs in a row. That is because your anaerobic system is underdeveloped. The best cricket fitness plans train both systems so that you can sustain your energy, recover quickly, and repeat high-intensity efforts without fading.

To do that, we use a mixture of different types of cardio training, each with a specific purpose.

The four types of Cardio session every Cricketer should do

The first is steady-state cardio. This is your base work, where you keep your heart rate at a steady, moderate level for twenty to forty minutes. It builds your aerobic foundation and helps your body recover faster between harder sessions. Think of it as your long, easy runs, light cycles or brisk walks.

Next is tempo running. This sits between the aerobic and anaerobic systems and helps bridge the gap between endurance and intensity. A simple way to do this is to run for one to two minutes at around seventy percent effort, rest for the same amount of time, and repeat. This trains your body to sustain a higher intensity without breaking down, perfect for the rhythm of bowling spells or long innings.

Then we have sprint interval training. This is where you work at high intensity for short bursts, followed by incomplete recovery. A common example is ten to fifteen second sprints with thirty to forty seconds rest between each. This method develops repeat sprint ability, which is essential for bowlers, batters and fielders alike.

Finally, we use max-effort sprints. These are pure explosiveness. Five to ten second all-out sprints with full recovery between reps. This trains the phosphagen system, which fuels your fastest movements. It improves raw speed, acceleration and your ability to perform high-quality efforts again and again.

Each type of cardio has its own role, and when combined they create a complete conditioning plan that prepares you for every demand of the game.

Applying Cardio training to Cricket

The benefits of cardio training go far beyond fitness testing. A well-conditioned cricketer can bowl longer spells without dropping pace, sprint harder in the field, and maintain focus and control deep into the final overs of a match.

For bowlers, good cardiovascular fitness means recovering faster between overs and maintaining rhythm and consistency throughout long spells. For batters, it means running quicker between the wickets and keeping mental sharpness during extended innings. For fielders, it means being able to sprint repeatedly without fatigue affecting performance.

Cardio training also improves recovery between sessions. The fitter your aerobic system, the faster your heart rate and breathing return to normal after high effort. That means you can train more often, with higher quality, and reduce your risk of injury.

If you want to learn more about how to build endurance across an entire season, take a look at the Cricfit guide on Endurance Training for Cricket Players. It explains how to develop lasting fitness without sacrificing speed and power.

A smarter way to train

To get the most out of your cardio training, you need to see it as one piece of your overall cricket preparation. Strength, power, speed and conditioning all work together. Cardio does not have to mean endless miles or boring sessions. It can include short, intense efforts that mirror the game itself.

During the off-season, you might focus more on building your aerobic base through longer steady sessions and tempo work. As pre-season approaches, shift towards sprint intervals and max-effort efforts to sharpen your repeat sprint ability and speed. This approach not only builds better fitness but also makes your sessions more enjoyable and purposeful.

If you train smart, you will arrive at the start of the season feeling lighter on your feet, quicker between the wickets and stronger throughout your bowling spells.

Train for the demands of the game

Cricket is not a long slow game when it comes to physical demands. It is a series of short, powerful bursts layered over hours of movement and concentration. That is why your cardio training must prepare you for both ends of that spectrum.

A mix of aerobic and anaerobic work builds the perfect balance between endurance and explosiveness. It helps you recover faster, sustain your performance and handle the ups and downs of a long season.

If you want to take the guesswork out of it, Cricfit’s strength and conditioning programmes are designed to build every aspect of your fitness, including the right kind of cardio for cricket. They are simple to follow and tailored to the realities of the sport.

Train for the demands of the game, and your body will thank you when it matters most.