Day 1
75 min
Lower A + Bike
Bike 15–20 min @ RPE 4
Day 2
105 min
Upper/Core + Walk
Treadmill walk 25–35 min @ 0–3% incline (RPE 4–5)
Day 3
77 min
Lower B + Elliptical
Elliptical 15–25 min (RPE 4–5)
Day 4
77 min
Recovery + Start Calf Eccentrics
Bike 20–30 min (RPE 3–4)
Day 5
63 min
Lower A Progress + Bike Intervals
Bike 18–24 min: 6 min easy + 6–8x (30s RPE6 / 60s easy) + cool down
Day 6
108 min
Upper/Core + Steady Cardio
Walk or elliptical 25–40 min (RPE 4–5)
Day 7
92 min
Recovery / Long Walk
Walk 40–60 min easy OR Bike 25–35 min (RPE 3–4)
Day 8
67 min
Lower B Progress + Elliptical
Elliptical 20–30 min (RPE 4–5)
Day 9
113 min
Upper/Core + Walk
Treadmill walk 30–45 min @ 0–4% incline (RPE 4–5)
Day 10
67 min
Lower A Moderate + Bike
Bike 20–30 min (RPE 4–5)
Day 11
77 min
Recovery + Mobility
Optional: Bike 15–25 min easy
Day 12
67 min
Lower B + Optional Stepper Test
Preferred: Elliptical 20–30 min OR Stepper test 8–12 min easy (RPE 4)
Day 13
77 min
Upper/Core + Longer Zone 2
Zone 2: Bike or walk 35–50 min (RPE 4–5)
Day 14
67 min
Consolidation Day
Bike 20–30 min easy