Day 60: The finish and the beginning | The HRT Reset 60-Day Challenge

Today's workout

Short, true-sprint intervals. Morning only. Once per week max.

Warm up (5-7 min)

•5 minutes easy walk or jog
•Dynamic leg swings x 10 per side
•Two progressive 30-second builds to 70 percent effort

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1. Sprint Intervals

6 x 20-30 sec all-out

Rest: 90-120 sec walk • Equipment: none

Form cues:

→True sprint effort, not a fast jog
→Smooth arm swing
→Walk slowly during recovery

Common mistakes to avoid

✗Over-striding - keep feet landing under your body
✗Pumping arms across your body - drive arms forward and back
✗Starting max effort immediately - build into top speed over the first few seconds

Easier

Hill walk fast
Incline bike sprints

Harder

Longer sprints
Hill sprints

Home alternative: Assault bike or stationary bike sprints at max resistance

Sprint form demo

Cool down (5 min)

•5 minutes easy walk
•Standing forward fold x 30 sec
•Hip flexor stretch x 30 sec per side
•Deep breathing x 3 minutes

Today's nutrition focus

Maintenance protein

Starting tomorrow, your protein target doesn't change. 1.8-2.0g per kg, 30g per meal, 45 min post-workout window. This becomes your permanent eating pattern. Weight changes, training changes, life changes - the protein pattern stays.

Mindset brief

Day 61 is the real win

Sixty days is a start, not a finish. The habits you've built this week are the habits that carry forward. Protein, sleep, three lifts a week, daily walking, one HIIT. Keep exactly this, forever, and you'll get stronger, leaner, and more resilient every year.

If you're on HRT

Sixty days. Whether you started HRT before this challenge or during it, you've now stacked hormone replacement on top of evidence-based training and nutrition. Very few women do both. You're in a rare group. Keep going.

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Finish strong

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Medical Disclaimer

The information on FindMyHRT is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website.

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