Carrera aeróbica suave – 45 minutos

Warm up

• 5 min at Z1, RPE 2 (Brisk walk or very easy jog)

Main set

• 35 min at Z2, RPE 3–4 (Conversational pace: you can speak in full sentences)

Cool down

• 5 min at Z1 (Slow down gradually, then stretch calves and hips)