BIKE WORKOUT

by functionaltennis.com
 BIKE WORKOUT

Want to improve your tennis fitness?

Recover quicker between points?
Last longer in rallies? Be fitter? Chase down more
balls? Win more matches?
If you answered ‘YES’ to any of the above, this work-
out is for you. This workout is designed for tennis
players of all levels who want to improve their fitness
and recovery. I’ve seen beginners to Davis Cup play-
ers use this workout to improve their fitness.
What does the workout involve?
The workout involves a 30 minute interval workout on
a gym bike followed by a straight 5km (3.1 mile) cycle.
How long does it take?
The workout can take from about 37 minutes up to 50
minutes. It depends on your fitness level and how
hard you want to push. For this sort of workout I rec-
ommend pushing it as hard as you can to gain maxi-
mum benefits.
Tell me more about it
The intervals are split up into 30, 60 & 90 seconds.
The intensity goes from high to low and theres plenty
of recovery time in there for you. You use the levels of
the bike to control the intensity along with the RPM’s
you should aim to hit.
 BIKE WORKOUT

How often should you do it?

Once a week is enough. The body gets a shock
during this workout, especially if you are not used to
the intervals. Also if you over do it you wont feel great
on the court and improving your fitness is about get-

How do I know if I am improving?

Every week monitor what distance you cover in the
first 30 minutes and how long that last 5km (3.1 miles)
cycle take you. You should see improvements on the
distance covered in the first 30 minutes and see your
overall time coming down. Mainly though, you will
are doing this.
What if you don't like the bike machine?
I have included a treadmill option on page 6. Its
tougher than the bike workout so be ready for the
pain!
Have more questions?
Send me a mail to functionaltennis1@gmail.com and
I’ll get back to you asap
BIKE WORKOUT
The Bike Interval Workout
BIKE WORKOUT
 BIKE WORKOUT

The Treadmill Option

You may not like the bike or just want to change it up after
a few weeks so i’ve added in this bonus treadmill workout.
Your fitness level needs to be a small bit higher for this
version.
So here it is:
Warm up for 2 km (1.25 miles) with speed increasing
to 15kmh (9.3 mph)
Keep the speed at 15kmh (9.3 mph)
Set the gradient to 4% (Feel free to increase this as you
progress, 9% is unbelievable)
Finish with a 3km (1.9 miles) challenge at 1% grade
Cool down with gentle running for 5 minutes
 Hope you enjoy the workout.
Let me know how you get on :)

The Functional Tennis Team

FunctionalTennis.com

instagram.com/FunctionalTennis