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
- 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 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 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
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.
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 Long Easy Session — Capped template?
Forty-five minutes is a hard cap, not a starting point: do not progress duration and do not progress intensity in this block. 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 Long Easy Session — Capped, and how long does it take?
Long Easy Session — Capped runs 1 movement and about 1 working set, roughly 54 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 Capped version different?
Long Easy Session — Capped is the capped 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