Speed & Agility

Tennis — Match Play

A real match IS your interval session — log it and skip the gym HIIT

90 min / 500–800 cal  / Courts

Why this works · equipment

Singles tennis is repeated sprints with aerobic recovery — exactly what the Wednesday session imitates. When you play a match, count it as that week's speed work and swap the gym HIIT slot for Zone 2 or recovery.

Grab at Life Time Perimeter

  • Racquet
  • Balls
  • Water — lots of it

Before you play

Dynamic warm-up: jog, skips, lunges, arm circles, shadow swings

Court

8 min · Sweat before the first serve — cold starts lose first sets

Play

Match play

Court

75 min · Split step every ball. First-step intensity on every point.

After

Walk + stretch hips, calves, shoulders

Court / stretch area

7 min · 5–10 min — future-you says thanks

0/0 items checked