Originally Posted by
caloso
Intervals are simply riding for a specific time at a specific effort. The time is measured by a watch or cyclocomputer and the effort is measured by a power meter, a heart monitor, or rating of perceived effort.
Volumes have been written on the subject, but very generally speaking you go as hard as you can such that you can maintain that effort for the length of the interval, and then repeat. And, also very generally speaking, the shorter the interval, the higher the intensity, the more it works your anaerobic system.
Here's a good one that you could do twice a week: 10 x 1' as hard as you can for the full minute. It's simple, it's short, and you don't need anything more than a watch and a big dose of HTFU.
+1
Here is the recipe book.
I played a lot of competitive tennis and taught tennis. I do not see where short cycling intervals will help tennis. Tennis is about explosive movements with an aerobic / anaerobic component. Running will help tennis and agility drills that feature quick starts and stops with side to side emphasis. Hill repeats, IMO, will not help tennis but just make you tired. For me, exercise is sport and muscle specific. I walked around London and climbed stairs and it was hard. I am in great cycling shape and crappy walking and stair climbing shape.
My suggestion for tennis cross training on the bicycle would be long z3 or tempo intervals. These build a big aerobic engine and I would couple those with running sprints or just playing a lot of tennis. Just go out and hit tennis balls for 2 hours and it will get you in tennis shape.