In general, if you’re just starting up after a long lay-off, we recommend coming three days/week for your first couple weeks. and do not go all out. You need to be able to recover between workouts. Gradually build to four, then five days a week and increase the intensity. Once you’re up to five days per week, we recommend building in two recovery days per week.
This will change based on your training goals. Our phone app enables following and tracking your workout program and recording any modifications you make.
No matter what you are training for you need to make sure you give yourself time to recover. Recovery is a key to training optimally.