Long Easy Session: Capped
The easy day. One continuous 45-minute effort at genuinely easy intensity on the block's chosen modality, capped and never extended. No equipment required. The session that makes the hard day possible.
Estimated session
- Movements 1
- Working sets 1
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trail Running Walking 45 min continuous at RPE 3-4 — full sentences, comfortably. Do not extend past 45 min. Substitute any bike, rower, elliptical, stair machine or treadmill at the same RPE. 1 × 45:00 · rest 0s | 1 | 45:00 | 0s |
Coaching notes
Forty-five minutes is a hard cap, not a starting point: do not progress duration and do not progress intensity in this block. Hold RPE 3-4 — full sentences, spoken comfortably; if speech shortens, slow down rather than push through. Default modality is outdoor running or hill walking; substitutions at matched RPE are stationary bike, rower, elliptical, stair machine, treadmill or jump rope. If this session logs above RPE 4, the next one drops to 35 min. Schedule it between the hard and mixed days, never adjacent to the hard day.
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