Workouts
10-week Return to Fitness plan — gym companion with persistent checklists.
Phase 1: Foundation
Weeks 1–3 — Build movement patterns and baseline conditioning.
Full Body Strength
Cable + DB supersets hitting all major groups. 4 supersets.
Easy Run
Various distances at easy effort.
HR < 150
Cycling
2 rides per week, steady effort.
Easy pace | HR Zone 2
Phase 2: Build
Weeks 4–6 — Split training with increasing volume.
Lower Strength
Squat and hinge focused. 4 supersets + KB Swing finisher.
Upper Strength
Push/pull balanced. 4 supersets.
Runs
3 runs per week — easy effort.
HR < 150
Cycling
1 ride per week, steady effort.
Easy pace | HR Zone 2
Phase 3: Peak
Weeks 7–10+ — Same split with tempo runs added.
Lower Strength
Same structure, heavier loads and tighter rest.
Upper Strength
Same structure, progressive overload.
Runs + Tempo
3 runs per week. Tempo runs added: 0.5mi warmup + 2–2.5mi tempo + 0.5mi cooldown.
Tempo pace: 10:00–10:30 /mi | HR 155–165
Long Run
Easy effort, 4–6.5 miles.
HR < 150