Quote Originally Posted by Dale Mabry
I can't remember off the top of my head, but I believe the average tennis point lasts 10 seconds and average time between points is like 25 seconds, so do intervals similar to that, adding in longer ones every so often.
Generally, HIIT cardio is done in the form a 3:1 ratio of recovery periods:high intensity bursts or somewhere near there. This is pretty close to those numbers you mentioned. Not that you couldn't adjust this ratio based on your sports, but I just thought I would toss that out there.