Always aim to warm up before a workout and cool down after. This will help keep your body healthy and minimise the risk of injury.
If you are injured, our advice would be to pause the workouts straight away and rest up. Pushing through an injury can make it worse and increase recovery time. If necessary, we would recommend you see a doctor or physio.
The timings on each cycle are flexible so you can extend them to make up for lost time. When you’re ready to resume your plan, you could try some previous workouts to ease yourself back in. Listen to your body. Take it easy. And slowly build back up to full intensity.