Have you checked out the NHS leg strengthening exercises? This will build up muscle around the knee. You might remember some of these if you had physio after your surgery. You can ro these on your rest days.
I feel your pain. I attempted W4R1 on Monday evening. (I have daily back pain post back surgery 5 years ago). I sailed through the first 3 min jog and tackled the 5 mins. I was relieved to hear MJ telling me I only had 1 min to go......it felt like the longest minute ever - eventually I stopped and checked my phone to discover the App had frozen.....I think I ran about 7 minutes. I had no energy at all. Couldn’t complete the next 2 runs and dragged myself home. I haven’t had the courage to attempt W4R2 and know I’m going to have to repeat this week a few times
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