The England international was forced to miss the World Cup after being sidelined by an ankle injury towards the end of last season.
However, he is now hoping to impress new Spurs manager Mauricio Pochettino as the former Southampton boss starts to put the squad through their paces at Enfield this week.
"It is a big season for me. Last year was my breakthrough for club and country and now it is important I build on that and show a lot more consistency than I did last year," said Townsend.
"I am 23 next week, so that will come with age, and hopefully I can build on what I did last season.
"I did not get much holidays, but it was important for me to make sure I was 100 per cent fit coming back to training so I can be fit and impress the manager."
Another Tottenham player hoping for a fresh start under Pochettino is Emmanuel Adebayor.
The Togo forward was brought in from the cold by former boss Tim Sherwood last season and scored 11 goals.
"My summer was great. The most important thing is to come back and train, to work hard," Adebayor said.
"Nothing is personal - I play for Tottenham and we are a team.
"So for me, our targets or objective is to finish in the top four, and I want to help the team finish in the top four."