Day 20: Phase 1 long walk | The HRT Reset 60-Day Challenge

Today's workout

60-75 minute walk. The weekly cardiovascular anchor.

Warm up (5-7 min)

•First 5-10 minutes slow, building pace

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1. Long Zone 2 Walk

1 x 60-75 minutes

Rest: - • Equipment: none

Form cues:

→Conversational pace the whole time
→Bring water, fuel if needed past 60 min
→Trail or outdoor walk is ideal

Cool down (5 min)

•Last 5-10 minutes slow walk, gentle stretches after

Today's nutrition focus

The weekend audit

Take ten minutes today to audit last week's weekend. Did your nutrition plan hold up? Did alcohol sneak in? Did Sunday dinner turn into Sunday buffet? Be honest. Adjust once. Move on. Guilt costs you more than the extra calories.

Mindset brief

Before Phase 2

Tomorrow is your last Phase 1 rest day. You've logged 14 workouts. Your protein discipline is sharper. Your sleep is better. Your clothes may fit a little differently. You built the foundation. Now we build the structure on top of it.

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