To get back to working out, we propose two 30-minute sessions with a 3-minute warm-up to start out.
Then, create a sequence of one minute of fairly intense effort (between 160-180 bpm), followed by two minutes of active recovery.
Note that you shouldn't stop between sequences!
Repeat these three minutes ten times in a row, which adds up to a solid half-hour of effort.
To close those 30 minutes, set aside two minutes at a low intensity to recover.
During this week, we also suggest doing one longer workout - in this case, one hour at 125 bpm.