CategoryPlay
Session30 - 120 min
Tennis combines court coverage, lateral movement, rotational power, and repeated rallies across variable intensities. Singles can create a strong cardio and agility load, while doubles may be more intermittent. The workout depends on match pace, rally length, court surface, and playing style.
Exercise Metrics
Fitness Profile [1]
Strength
4
Low-Intensity Cardio (aerobic)
7
High-Intensity Cardio (peak)
5
Mobility & Flexibility
4
Balance
6
Estimated impact of the activity on the 5 key fitness dimensions for longevity.
Based on Bryan Johnson's Blueprint Protocol.
Heart Rate Zones [2]
0
Rest
0 - 49 %
1
Very easy
50 - 59 %
2
Easy aerobic
60 - 69 %
3
Moderate aerobic
70 - 79 %
4
Hard
80 - 89 %
5
Very hard
90 - 100 %
Typical distribution as % of HR max.
Actual values depend on workout intensity, fitness level, duration, and individual physiology.
Activity Type Details
Apple Health label
Tennis
HealthKit reference [3]
.tennis
MET [4]
4.5 - 8
Typical session duration
30 - 120 min
Recommended fitness level
Beginner
Injury risk
Medium
Training advice
Benefits
Tennis develops court coverage, lateral movement, rotational power, endurance, and repeated skill execution. Singles can be a strong cardio session, while doubles still trains reactions and coordination.
What to watch out for
Shoulders, elbows, calves, ankles, knees, and lower back are common stress points. Use progressive hitting, court shoes, and sensible serve volume, especially after time away.
Visualize the Tennis workout stats on your iPhone
Rating
5.0
100%FREE
Explore other Activity Types in the Play category:
[1]
Learn more about fitness longevity dimensions in the "5 Pillars of Exercise for Longevity" resource.
[2]
Learn more about Heart Rate Zones in the "Heart Rate Zones Explained" resource.
[3]
The HealthKit HKWorkoutActivityType value this Activity Type is associated with.
[4]
MET (Metabolic Equivalent of Task) expresses how much energy an activity requires compared with rest. It is commonly used together with body weight and exercise duration to estimate calorie burn.
Disclaimer
The content on this page is for general informational purposes only and not intended as medical advice. Provided metrics are for the most part estimates and might not be based on clinical evidence. The goal is to provide directional guidance and improve the models over time.