Caminata rápida por intervalos – 40 minutos

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)