Comparing The Effects of Singles vs. Doubles High-Intensity On-Court Tennis Training and Regular High-Intensity Interval Training on Aerobic and Anaerobic Performance Adaptations: A Randomized, Parallel-Controlled Study

Table 1. Description of the HIIT training program.

Week	Session	Singles-HIIT (on-court, no serving) Sets × rallies × time per rally	Doubles-HIIT (on-court, no serving) Sets × rallies × time per rally	Running-HIIT (regHIIT, shuttle running at %VIFT) Bouts× time per bout	Total effective work time per player (min)
1	1	2 sets × (6–8 rallies × 30–40 s, 30 s rest between rallies); 3 min rest between sets	2 sets × (6–8 rallies × 30–40 s, 30 s rest between rallies); 3 min rest between sets; players alternate actions within each rally	12 bouts × 30–40 s @ 85% VIFT, 30 s rest between bouts	8
1	2	2 sets × (8–10 rallies × 30–40 s, 30 s rest); 3 min rest between sets	2 sets × (8–10 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload between partners	16 bouts × 30–40 s @ 95% VIFT, 30 s rest	10-11
2	3	2 sets × (6–8 rallies × 30–40 s, 30 s rest); 3 min rest between sets	2 sets × (6–8 rallies × 30–40 s, 30 s rest); 3 min rest; alternate strokes	12 bouts × 30–40 s @ 85% VIFT, 30 s rest	8
2	4	2 sets × (8–10 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (8–10 rallies × 30–40 s, 30 s rest); 3 min rest; alternate strokes	16 bouts × 30–40 s @ 95% VIFT, 30 s rest	10-11
3	5	2 sets × (8–10 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (8–10 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload	16 bouts × 30–40 s @ 85% VIFT, 30 s rest	10-11
3	6	2 sets × (10–12 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (10–12 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload	20 bouts × 30–40 s @ 95% VIFT, 30 s rest	12-13
4	7	2 sets × (8–10 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (8–10 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload	16 bouts × 30–40 s @ 85% VIFT, 30 s rest	10-11
4	8	2 sets × (10–12 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (10–12 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload	20 bouts × 30–40 s @ 95% VIFT, 30 s rest	12-13
5	9	2 sets × (10–12 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (10–12 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload	20 bouts × 30–40 s @ 85% VIFT, 30 s rest	12-13
5	10	2 sets × (12–14 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (12–14 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload	24 bouts × 30–40 s @ 95% VIFT, 30 s rest	14-16
6	11	2 sets × (10–12 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (10–12 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload	20 bouts × 30–40 s @ 85% VIFT, 30 s rest	12-13
6	12	2 sets × (12–14 rallies × 30–40 s, 30 s rest); 3 min rest	2 sets × (12–14 rallies × 30–40 s, 30 s rest); 3 min rest; shared workload	24 bouts × 30–40 s @ 95% VIFT, 30 s rest	14-16

HIIT: high-intensity interval training; regHIIT: running-based HIIT; VIFT: final velocity at 30-15 intermittent fitness test. Total effective work time per player is the workout time excluding rest periods.