Zone 2 Base
Zone 2 Bike Base
The unglamorous engine-builder — 3 months of this is transformative
Why this works · equipment
Tennis points are high-intensity, but recovery between points is aerobic. A bigger Zone 2 base means you recover faster between points and burn more fat at rest — the backbone of both tennis conditioning and weight loss.
Grab at Life Time Perimeter
- Life Fitness / Keiser upright or recumbent bike
Warm-up
Easy spin
5 min · Very light — RPE 3, conversational
Main set
Zone 2 = you can speak full sentences but wouldn't want to sing. Roughly 180 − your age in bpm, or 60–70% max HR.
Zone 2 steady ride
If your HR drifts above zone, drop resistance — discipline beats ego here.
45 min · HR 120–140 · RPE 4–5 · cadence 85–95 rpm
Cooldown
Easy spin + stretch
5 min · Spin down, then stretch hip flexors & quads
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