RPE
ACTIVITY ZONE TALK TEST
1
Sitting or standing Inactive Normal breathing – easy talking
2-3
Fast walk or easy jog Endurance and fat-burning Slightly elevated breathing – easy talking
4-5
Base/moderate run Endurance and fat-burning Elevated breathing – conversation takes eort
6-7
Fast run Endurance and fat-burning Heavy breathing – broken sentences
8-9
Speedwork/intervals Speed and power Very heavy breathing – can barely speak a word
10
All-out sprint Speed and power Breathless – can’t talk
DIAL-IN YOUR NUTRITION
THE FUEL
Build a healthy nutritional foundation with
Shakeology
®
. It’s a powerful blend of proteins,
prebiotics, probiotics, antioxidants, vitamins, and
minerals that can help you get the most out of
30 Day Breakaway.*
On workout days, take Beachbody Performance
®
Energize to help boost energy and endurance,
and Recover to help decrease post-workout muscle
soreness and promote lean muscle growth.*
PICK YOUR NUTRITION PLAN
In order to get the results you want, what you eat
matters. Choose from our 2 healthy eating programs,
both proven to help, without starving or depriving
yourself of the foods you love.
2B Mindset
®
is for people who prefer to eat larger
volumes of food in order to feel satisfied physically
and emotionally. Make sure to review “2B Mindset &
Exercise” in the 2B Mindset Resources on Beachbody
On Demand.
Ultimate Portion Fix
®
takes the guesswork out of eating
using color-coded containers to help you create delicious,
perfectly sized meals every time. For 30 Day Breakaway,
go to Beachbody On Demand > Ultimate Portion Fix >
Resources > Module 3 > Calculate Your Calorie Target
and use the Moderately Challenging calculator on page 3.
Be sure to try our Nutrition+
™
monthly membership to
receive ongoing recipes, meal plans, advice, and support
for both 2B Mindset and Ultimate Portion Fix programs
to help you stay on-track and accountable.
BEFORE YOU BREAK AWAY
GEAR UP
Gather your equipment in one place.
• Proper running shoes
• Heavy, medium, and light dumbbells
• Beachbody
®
Resistance Loops
• Foam roller
LEARN THE ESSENTIALS
Visit Beachbody On Demand
®
to view these
must-watch videos.
• How to Run
• Get Moving
• Introduction to Nutrition Programs
• Introduction to Nutrition Supplements
DOWNLOAD THE BEACHBODY APP
The app brings it all together.
• Stream your workouts
• Track your nutrition
• Connect with your Coach and their community
on BODgroups
™
to stay motivated
PICK A DATE TO RUN YOUR 5K
For the best results possible, plan to run your
5K on Day 30.
