✢ Which speed is right for me?

GOAL = WEIGHT loss

Heart rate 120bpm. Walk for longer (at least an hour) at this speed.

Top track Don’t Stop Believin’ by Journey.

Goal = BOOST HEART HEALTH Heart rate 140bpm. Go at this speed for 20-30 minutes. Top track Call Me by Blondie.

GOAL = IMPROVE ENDURANCE Heart rate 160bpm. For advanced walkers, start off with 10-minute bursts.

Top track Happy by Pharrell Williams.