Day 4: Easy miles | The HRT Reset 60-Day Challenge

Today's workout

30-40 minute walk at conversational pace. Nasal breathing if possible.

Warm up (5-7 min)

•First 5 minutes walk slowly, let your body warm up

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1. Zone 2 Walk

1 x 30-40 minutes

Rest: - • Equipment: none

Form cues:

→Pace you can hold a conversation at
→Nose breathing is the gold standard
→Outside is better than treadmill when possible

Cool down (5 min)

•Last 5 minutes walk slow, let heart rate drop

Today's nutrition focus

Hydration baseline

Half your body weight in ounces of water, every day. For a 150-lb woman, that's 75 oz or just under 10 cups. Add 16 oz more on workout days. Your joints, brain, and strength output all need it.

Mindset brief

Today's goal: do less

Zone 2 means conversational. If you can't talk, you're going too hard. If you can sing, you're going too easy. Find the middle, and stay there for the whole walk. The adaptation is in the heart rate, not the speed.

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