The average tour pro’s golf swing takes about 1 second to complete. With an average score of 71, including 30 putts, that leaves 41 swings per round. So, if you do the math, that’s under 1 minute of total swing time per round (yes, I know they aren’t all full swings).
When you look at it this way, it seems like you wouldn’t need much conditioning to complete less than 1 minute of effort spread over several hours. While the average golfer’s swing is slower and they don't shoot par, we don’t have as much data on weekend golfers versus tour pros.
But we all know golf demands far more energy, both mentally and physically, than just the one second it takes to hit the ball.
Golf often gets criticized by those who don’t understand the energy required to play a full round. There’s the range warmup, walking (or at least walking back and forth to the cart), crouching to read lines or lies, picking up the ball from the hole, practice swings, and other movements that add up.
Every golfer has felt tired after a round, especially in summer heat. It’s obvious that if we had more energy heading into the final stretch of holes, we’d perform better.
Let’s dive into the two forms of cardio I program each week for my athletes.
Zone 2 Cardio:
Zone 2 cardio is steady-state exercise performed at about 60-70% of your maximum heart rate. You should be able to hold a conversation but need to pause for breath occasionally. This moderate-intensity cardio builds endurance, helps with fat burning, and aids recovery. Aim for 30-60 minutes of activities like brisk walking, cycling, or using the stair mill. If you don’t have a heart rate monitor, use the "talk test" to guide your intensity. Start with a few sessions each week and increase as your fitness improves.
High-Intensity Interval Training (HIIT):
HIIT alternates short bursts of maximum effort with brief recovery periods. A typical session involves 20-30 seconds of intense exercise followed by 30-60 seconds of light activity or rest. This pattern can be repeated for 4-30 minutes and is a great way to burn fat, improve cardiovascular fitness, and build strength. Exercises like sprints, cycling, bodyweight and resistance exercises work well for HIIT. Keep your intense intervals all-out and your recovery phases light.
Think of HIIT as the conditioning for your swing—short and explosive—while Zone 2 cardio covers everything else you need during a round.
Remember, the heart is a muscle, the most important one in your body, and it needs to be trained for health and longevity.
So, golfers, don’t skip your conditioning workouts!
