Four quick questions. You'll get one clear, responsible recommendation for the coming week — so you progress when it's earned and back off when it's wise.
1. Any warning symptoms this week — chest pain/pressure, fainting or near-fainting, unusual breathlessness, or an irregular/racing heartbeat?
2. How many interval sessions did you complete?
3. How were your joints / any pain?
4. Did the fast blocks feel right (challenging but you recovered), too easy, or too hard?
You flagged a warning symptom. Pause the fast intervals and get it checked before continuing — especially if it happened at rest or on light effort. Review the Safety & Medical Gate and speak with your clinician. This is the responsible call.
Your joints are telling you something. Keep this week at the same or lower volume, favor Recovery Hold and easy days, check your shoes and route, and use Pain-to-Performance. Don't add sets or speed until pain settles.
Good, consistent week and the effort was right. Add one thing next week — either one more session or one more set or a touch more fast-pace — never all three. Keep aiming for ~50 fast minutes.
You're in a good groove. Repeat this week as-is to bank the adaptation before you push again. Consistency is doing its job — let it.
Life got in the way and sessions slipped — totally normal. Next week, shrink the goal: two Beginner Bridge or Recovery Hold walks, no pressure on speed. The win is keeping the streak of weeks alive, not a perfect record.
Educational guidance only; not medical advice. If in doubt, rest and ask a clinician. · Dashboard · 12-Week Tracker · Hub