Training Smart: The Next Phase Begins

You’ve Been Showing Up and now It’s Time to Level Up

It’s been a few weeks since my last post, and by now, I’m guessing you’ve found your groove settling into the rhythm of training, showing up, and grinding through. That’s no small feat.

In a world that’s always on the move, where time feels like a luxury, making space to train is a powerful act of self-discipline. So pause for a second and give yourself some well-earned credit. You’re building something strong, one step at a time.

Last time, we touched on the magic of Zone 2 training. But let’s take it up a notch!

Heart Rate Zones: Your Body’s Training Gears

Think of heart rate zones like gears on a bike they help you tune in to how hard your body’s working so you can train smarter, not just harder. Each zone is based on a percentage of your max heart rate (usually calculated as 220 minus your age). Here’s the breakdown:

Zone 1 (50–60%): Gentle effort – ideal for warm-ups, cool-downs, and recovery days.

Zone 2 (55–65%): The endurance engine – where fat burns efficiently and stamina builds.

Zone 3 (65–75%): Aerobic booster – improves overall cardiovascular fitness.

Zone 4 (75–90%): Threshold training – increases speed, power, and mental grit.

Zone 5 (90–100%): Max effort – all-out bursts used sparingly, but powerful.

You’ve ticked off the base phase. Now it’s time to step into the Build Phase, where we dial up intensity and start sharpening your edge with threshold-focused sessions.

Here are 4 power-packed threshold walking workouts to get you fired up and feeling strong:

1. Tempo Intervals (Broken Thresholds)

Warm-up: 15–20 mins easy walk

Main: 3 x 20 mins at threshold pace (80–85% max HR)

Recovery: 5 mins easy between intervals

Tip: Why? Great for building sustained effort and mental toughness.

2. Long Sustained Threshold Walk

Warm-up: 15 mins easy

Main: 60–75 mins continuous walk (75–85% max HR)

Cool-down: 10–15 mins easy

Pro Tip: Practice fueling and hydration like it’s race day. Get your system used to it now.

3. Hill Repeats (Threshold Strength Focus)

Warm-up: 15 mins easy walk

Main: 6 x 5 min uphill at threshold pace (moderate incline)

Recovery: Walk back down (3–4 mins)

Cool-down: 15 mins easy


Tip: Stand tall, drive your arms, and power up those climbs.


4. Progressive Threshold Walk

Warm-up: 15 mins easy

Main: 60 mins broken into 3 x 20 min segments:

1st: Steady pace (70–75% max HR)

2nd: Threshold (80–85%)

3rd: Just above threshold (85–88%)Cool-down: 10 mins easyTip: This one’s all about pacing and breath control. Stay focused as it builds.

You’ve already proven you can commit. Now it’s time to push a little harder, stay consistent, and trust the process.

Every session you show up for now brings you one step closer to that finish line. Let’s get to work.

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