Spring is the perfect time to push your fitness routine to new heights. As the days get longer and the weather warms up, it’s the ideal moment to rethink your cardio training and level up your performance. Whether you’re prepping for a padel match or simply want to increase your overall endurance, cardio is the foundation for every fitness goal.

This season, we have introduced PadelCardio down at our Earls Court Club, a unique way to combine high-intensity interval training (HIIT) with sport-specific movements - an efficient method to build power, endurance, and agility. But cardio isn’t just about burning calories. It’s about improving your performance, stamina, and mental toughness to keep you at your best in every aspect of life.

To guide us through the most effective cardio strategies, we spoke with Ashleigh Frost, Nike trainer and one of our expert collective of PadelCardio trainers, who shared her expert insights on building a solid cardio base, tackling plateaus, and staying on track with your fitness goals.

Why Prioritise Cardio as We Head Into Spring?

With the new season in full swing, cardio is the perfect way to set the tone for your fitness routine. Ashleigh explains:
“Cardio is the backbone of any training program. It’s about building cardiovascular capacity, improving your energy levels, and boosting your endurance. Whether you're gearing up for a padel season or simply looking to get fitter, cardio is essential for peak performance.”

As the weather changes, it’s time to challenge your body to keep up with outdoor activities - cardio conditioning is a crucial component in achieving that next level of fitness.

Busting Cardio Myths: Quality Over Quantity

There’s often confusion around what cardio should look like, and Ashleigh debunks the most common myths:
“People tend to think cardio means increasing hours of slow, steady exercise, but that’s not the most effective approach. HIIT is more efficient. Quick, intense bursts followed by active recovery give you better results in less time, making your sessions both time-effective and challenging.”

Incorporating PadelCardio into your routine leverages this approach, combining intervals of high-intensity work with active recovery, ensuring you’re maximizing every minute of your session.

Consistency Beats Intensity: Stay on Track

It’s tempting to go all in, but Ashleigh emphasises consistency over sheer intensity:
“It’s easy to get caught up in the idea that more is better, but the reality is, consistency yields better results. Start with 3-4 sessions a week, and progressively increase intensity as your body adapts.”

PadelCardio offers structured, consistent training that combines both intensity and recovery to keep your cardio routine varied, sustainable, and effective.

Keeping It Fresh: Avoiding the Cardio Rut

One of the biggest challenges with cardio is keeping it interesting. Ashleigh’s advice is to avoid routine stagnation:
“Variety is key in keeping your workouts effective and engaging. Try mixing different types of cardio, like sprints, swimming, cycling, or padel to work different muscle groups and prevent your body from plateauing.”

Each PadelCardio session is built to provide variety - whether it’s the padel-specific drills or the combination of different cardio movements, it ensures you stay engaged and continuously challenged.

Cardio for Padel: Improving Speed, Stamina, and Recovery

When it comes to padel, cardio is crucial for boosting performance. Ashleigh highlights:
“Cardio isn’t just about building endurance - it’s about improving your ability to sustain high-intensity play, recover quickly, and move efficiently on the court. It’s what helps you last longer during those intense rallies.”

Adding PadelCardio to your fitness routine not only improves your endurance but also your agility and speed on the court, giving you an edge in your game.

Cardio Motivation: Staying Committed

Cardio workouts can be mentally challenging, especially when you’re working toward big goals. Ashleigh suggests:
“Staying motivated requires breaking your big goals into smaller ones. Track your progress, celebrate your wins, and don’t get discouraged by setbacks. Every workout brings you closer to where you want to be.”

Recovery: The Key to Sustainable Fitness

After a high-intensity session, recovery is just as important. Ashleigh’s recovery tips?
“Stretch, hydrate, and take it easy after intense cardio. Active recovery like walking or stretching can help speed up muscle repair and ensure you’re ready for your next session.”

Setting Goals for Spring: How to Stay on Track

As we move into spring, Ashleigh recommends setting clear, realistic goals:
“Focus on improving your endurance, speed, or stamina. Set goals that push you without being overwhelming. With consistent effort, you’ll see results over time.”

Whether you’re improving your padel game or aiming for overall fitness, PadelCardio offers a fun, structured way to meet those goals while staying consistent and motivated.

Take Your Fitness to the Next Level

Spring is the perfect time to build a stronger, fitter you. By incorporating cardio into your routine, you’ll see improvements in your endurance, energy, and athletic performance. Whether you’re hitting the court for padel or just getting outdoors more, cardio is essential for your overall fitness.

Join us for our new PadelCardio series with our expert collective of Nike London trainers and experience the perfect blend of intensity, fun, and sport-specific training. It’s time to feel stronger, faster, and more energized as you tackle your fitness goals this spring.