The week

Training Plan

Three Zone 2 days, two strength days, two speed days — the D1 tennis template, tuned for fat loss.

Mon

3

Lower Body Power

STR

55 min / 300–420 cal

Start the week strong — heavy legs while you're fresh.

Tue

4

Zone 2 Bike Base

Z2

55 min / 400–550 cal

Aerobic base. Keep the ego out of it — stay in zone.

Wed

5

Court Speed Intervals

SPD

40 min / 400–550 cal

Train the game: max accelerations, aerobic recovery.

Thu

6

Zone 2 Row + Incline Walk

Z2

55 min / 420–560 cal

More base. Swim if legs feel beat up from Wednesday.

Fri

7

Upper Body Pull + Push

STR

50 min / 280–380 cal

Pull-ups + pressing. Finish with med-ball throws.

Sat

8

Footwork Under Fatigue

SPD

50 min / 500–650 cal

The hard one — footwork under fatigue. Recovery day follows.

Sun

9

Recovery + Mobility

REC

35 min / 100–180 cal

Earn next week. Mobility, easy movement, sauna.

Weight-loss notes

  • The full week burns roughly 2,300–3,100 calories.
  • Zone 2 days are fat-oxidation days — go easy enough to stay in zone.
  • Strength days protect muscle, so the scale drop is fat, not lean mass.
  • Target ~0.5–1% of body weight per week. Pair training with a modest calorie deficit and protein at every meal.
  • Playing tennis? A match replaces the speed day — swap that slot for Zone 2 or recovery.