HEAT Walk Challenge | Week 1

Walking Routine

Fequency: 3xWeek
Duration: 1 mile
Warm-Up: 5 minutes
Walking Pace: 50 – 60% Target Heart Rate or RPE 13-14
Cool Down: 5 minutes

Note: These should be performed on non-consecutive days. For example Monday-Wednesday-Friday

Weekly Tip

Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more fit you can become. To figure your maximum heart rate, simply subtract your age from 220. For example, if you’re 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.

For more information on RPE rating go to:

Rating of Perceived Exertion (RPE) Table

Weekly Recipe

Carl Daikeler Special

1-1/2 scoops Chocolate Shakeology® powder
1 Tbsp. almond or peanut butter (or to taste)
1 banana
1 cup ice
8 oz. water