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
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| 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 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
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.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Timed Benchmark — 12-Minute Effort template?
Take the full 10-min easy build; a cold start costs more than it saves. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Timed Benchmark — 12-Minute Effort, and how long does it take?
Timed Benchmark — 12-Minute Effort runs 1 movement and about 1 working set, roughly 30 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the 12-Minute Effort version different?
Timed Benchmark — 12-Minute Effort is the 12-minute effort cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight