First, no one needs to be in rhabdo on shift. Be smart and listen to your body. Give 60%-70% while working out on shift so you know that you'll have plenty in the tank for "the big call". Save those “new PR” workouts for days when you're not on shift but still get a decent workout in.

Second, make sure you hydrate and feed the machine following your workout. Getting a good meal as soon as possible following a workout will help keep you prepared for the demands of being on duty.

A good starting point would be at least two days of full body resistance training and 120-180 minutes of cardio per week. However, this ultimately depends on your fitness goals. Contact your peer support team and they can give you a customized recommendation.

This page is a great resource for everyone regardless of their fitness goals! Whether you want to be the cardio king or queen or built like a greek statue this page offers a wide variety on how to achieve your speed, strength, power, conditioning, or endurance desires.

We work 48 hour shifts! These can be long and grueling. Endurance, both physical and mental, is key for, not just surviving, but enjoying our career. This page offers ways we can build both strength and endurance, both play key roles in what we do, day in and day out.

The peer team has your back! We have Certified Peer Fitness Trainers that want to and are excited to help you reach your goals. Reach out to your peer team to setup a 1-on-1 training session.