Hey Guys,

Below are your off day workouts for Phase II.

Day 1: Treadmill Jog Intervals

Ramp Up Sets: None

Working Sets: 15x30sec@60

Coaching Notes: These are just like they sound, lower level running intervals. You will be moving into a moderate speed jog for 30 seconds, then jumping off the treadmill by keeping your feet on the rails to rest for 60 seconds. Over the course of the next few weeks on this phase, you can get a little faster each time to continue to challenge yourself. But again, we want this only to be moderate intensity and shorter bursts of effort to keep the joint stress to a minimum and reintroduce running back into your routine.

Day 2: Exercise Bike (Outdoor Bike or Elliptical)

Working Sets:10-45 minutes

Coaching Notes: Get on the exercise bike and go for 10-45 minutes. Keep the heart rate below 125 beats per minute so that we don’t turn this recovery based cardio day into something that will overtax the body. If you want to jump on your outdoor bike and go for a cruise, perfect! You can walk outside, or use any other piece of cardio equipment to sub in here, but the only rule is that you keep your heart rate down and keep this a lower level activity.

Until next time, 

Olan