A quick self-screen to point you at the right on-ramp. It does not diagnose anything or give medical clearance — if it points you to your clinician, that's the safe move, not a failure.
1. Do you have known heart disease, a heart-rhythm problem, or have you had chest pain, fainting, or unusual breathlessness during exertion?
2. Is your blood pressure high and not currently well-controlled?
3. Do you have diabetes on medication, neuropathy or a foot condition, balance problems, or are you pregnant or managing another condition where a doctor watches your exertion?
4. Have you been largely inactive for the last several months, or do you have a joint issue / recent injury?
Nothing here flags a reason to hold back. Start with the Beginner Bridge in weeks 1–2, then follow the 12-week plan. Still ease in — the fast pace should be challenging, not painful — and stop for any warning symptom.
Set your baseline →Because you've been inactive or have a joint/injury note, start gentler: spend longer in Beginner Bridge and Recovery Hold, keep fast blocks at RPE 5, and add days before you add intensity. Set a baseline first and progress one variable at a time.
Set your baseline →One or more of your answers is a reason to get personalized guidance before the fast intervals — this is common and sensible, not a stop sign forever. Bring the plan to your clinician, ask what intensity is right for you, and review the Safety & Medical Gate. You can still walk easy in the meantime if your clinician agrees.
Open the Safety Gate →This self-screen is educational and does not diagnose, treat, or clear you medically. When in doubt, ask a qualified clinician. · JIW Hub