6 rounds of 3 minutes of brisk walking and 2 minutes of moderate walking.
What does the session look like?
40 min
Total time
36
Training load
040 min
Time in each zone
Z1 · 10 min (25%) Z2 · 12 min (30%) Z3 · 18 min (45%)
Step by step
Walking
Warm up
- 5 min at Z1 (Relaxed walk, roll the shoulders)
Intervals6 ×
- brisk: 3 min at Z3, RPE 5–6 (Long strides, swing the arms, breathing faster)
- moderate: 2 min at Z2 (Comfortable pace)
6 × (3 min at Z3, RPE 5–6 / 2 min at Z2)
Cool down
- 5 min at Z1 (Slow walk, then stretch calves and thighs)
Who is it for?
People of any age, especially 55 and over, who want better endurance.
Who is it not for?
People looking for a hard workout.
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