Suggestions to improve fitness for tennis

[Radnor80]

I resumed my tennis lessons today. It’s been a few weeks since I played and I was completely gassed:

I had to stop one drill. I noted my HR got up to a high of 176 bpm.

I am sure this will improve as I get back into playing weekly again, but I was wondering if there is anything else I can do.

I’m 45. Weight is down to 94kg this morning. I have reduced my waist to 36.75” - my next target is 36”. Also probably worth pointing out that I live in the Philippines. The court is indoors. So it is always humid and hot.

I’m getting around 150 minutes in of zone 1 and 2 – mainly 30 minutes of zone 1 after lifting (I’m using the GS&C 2 Gen template) and zone 2 on the separate cardio days (includes the elliptical, treadmill walking at an incline, and running on the treadmill).

Any guidance would be much appreciated

[Austin_Baraki]

Great job on the weight and waist progress! It sounds like you’re doing & prioritizing many of the right things here. Ultimately, much like with strength, building cardiovascular fitness takes consistency and time. So there isn’t much else I would add beyond your general strength & conditioning, plus specific exposure to tennis, and sticking with that consistently over time!