Interval training for tennis

The most important session of the week: repeated fast runs with short recovery, the rhythm of real points. From 6 × (15 seconds fast + 45 seconds easy) in week 1 to 8 × (30 + 60) in week 6. Part of intervals in the 6-week tennis fitness program.

Why intervals, not long runs

Repeated fast efforts with short recovery are what long rallies ask of you. The goal is the same speed in every rep. Fatigue lowers physical performance in tennis players^[1]; intervals train the ability to repeat fast efforts without falling apart, which is what goes in a long match.

The plan, week by week

Warm up with 6 minutes of easy jogging. "Fast" is 7 out of 10: quick, not a flat-out sprint; 7–8 out of 10 only in weeks 4 and 6. One thing changes each week: more reps, then a longer fast part, then more effort. Distance doesn't matter: 15 seconds may be 60–100 m, 30 seconds 120–180 m.

The rule: finish every rep without a sharp drop in speed. Falling apart by rep 3 or 4 means you ran too fast. Move on only after a week that held together; otherwise repeat it.

Fast run: how to do it

1. Lean slightly forward from the ankles.
2. Drive the arms; short, quick steps to start.
3. Run at 7/10 (7–8/10 in later weeks): fast, but not flat out.
4. Slow down over a few steps at the end.

Common mistakes

• Sprinting the first reps and falling apart by the third.
• Stopping dead at the end.

Easy jog: the warm-up and the recovery

1. Run slowly with short, relaxed steps.
2. Breathe easily: you should be able to talk.
3. Shoulders loose, arms swinging gently.

Common mistakes

• Turning it into a race.
• Long, heavy strides.

When in the week

Once a week, away from hard tennis, never right before a match, and never before reaction work, which needs fresh legs. The cool-down is optional: it won't spare you soreness anyway.^[6] After about 10 days off, Tuko repeats your last week, because aerobic fitness is the first thing to go.^[7]

Related

• The whole 6-week program

Sources

1. Lambrich J., Muehlbauer T. (2025). Effects of fatigue on physiological, physical fitness, and stroke performance related parameters in healthy tennis players: a systematic review and meta-analysis. Frontiers in Sports and Active Living 7.
6. Van Hooren B., Peake J. M. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries and the long-term adaptive response. Sports Medicine 48(7).
7. Mujika I., Padilla S. (2000). Detraining: loss of training-induced physiological and performance adaptations. Part I: short term insufficient training stimulus. Sports Medicine 30(2).