Brisk-Walking Session

Thirty minutes of brisk, purposeful walking (RPE 4-5). One of the most sustainable ways to hit guideline minutes and raise CRF. Default 30 min; add an interval-walk variation to progress.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Brisk Walk
3 min easy walk to warm up
Start relaxed and lengthen the stride.
2
Brisk Walk
24 min brisk @ RPE 4-5 (able to talk, not sing)
Add gentle hills or an incline treadmill to progress.
3
Brisk Walk
3 min easy walk cool-down
Slow the pace to finish.

Find this in my week builder

Opens the builder on Cardio & Endurance, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.