Beginner / regular · 30 min
Low-impact cardio
Brisk walking, cycling, or an elliptical session.
- You want joint-friendly cardio
- Walking, cycling or the elliptical
Not the right fit if running-specific training.
The session
- Warm-up
- 5 minutes at a gentle pace. Set the bike seat so the knee stays slightly bent at the bottom of the pedal stroke; adjust the elliptical according to its placard.
- Main set
- 20 minutes at a conversational effort using your selected activity. Keep shoulders relaxed and movement smooth.
- Cool-down
- 5 minutes gradually easing the pace.
Choose an activity that feels comfortable. Increase only one variable at a time, and repeat the current session when recovery is poor.
Start this plan free
7 days free, no card to start.