Timed Benchmark: 12-Minute Effort
The test day. A 10-minute easy build, then one continuous 12-minute maximal sustainable effort on the block's chosen modality, scored as distance covered or average watts. ~30 min total.
Estimated session
- Movements 1
- Working sets 1
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trail Running Walking 10 min easy build, then 12 min of maximal sustainable effort (RPE 9) scored as distance covered or average watts. Cool down 5 min easy. Substitute any bike, rower, elliptical, stair machine or treadmill at the same effort. 1 warm-up set first 1 × 12:00 · rest 0s | 1 | 12:00 | 0s |
Coaching notes
Take the full 10-min easy build; a cold start costs more than it saves. Pace off the block's week-6 intervals and hold it flat — do not sprint the first two minutes, the one error that makes the number uncomparable. Same modality as the rest of the block: outdoor running or hill walking by default, or stationary bike, rower, elliptical, stair machine or treadmill at matched effort. Record distance or average watts immediately. If stopped early, log the partial and re-test after one easy week. Cool down 5 min easy.
Programs that use this template
The training principles
Let the coach tell you when to add weight.
Squatly Pro unlocks the coach and many of Squatly's templates. The coach suggests your next set while you train, and when this session is part of a program, it proposes sets for your lifts when you start the workout.
Aleks · Coach
Proposal · add weight