Hard Interval Session — 4-Minute Repeats
The hard day. 10-min easy build, then 4 × 4-minute repeats at hard effort with easy recovery between, on one chosen modality. ~45 min total. Week-by-week interval count and recovery are set by the program.
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 4 × 4 min hard (RPE 8) with 3 min easy recovery. Cool down 5 min easy. Substitute any bike, rower, elliptical, stair machine or treadmill at the same RPE. 1 warm-up set first 4 × 4:00 · rest 0s–3 min | 4 | 4:00 | 0s–3 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run this as written only in week 1; from week 2 the program's weekly instructions override interval count, recovery length and RPE — follow those. Default modality is outdoor running or hill walking; named substitutions at matched RPE are stationary bike, rower, elliptical, stair machine, treadmill or jump rope. Pace the first repeat so the last one matches it — even output beats a fast opener. Recovery is easy movement, never standing still. Cool down 5 min easy. Never schedule this on consecutive days with the mixed session.
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 Hard Interval Session — 4-Minute Repeats template?
Run this as written only in week 1; from week 2 the program's weekly instructions override interval count, recovery length and RPE — follow those. 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 Hard Interval Session — 4-Minute Repeats, and how long does it take?
Hard Interval Session — 4-Minute Repeats runs 1 movement and about 4 working sets, roughly 44 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 4-Minute Repeats version different?
Hard Interval Session — 4-Minute Repeats is the 4-minute repeats 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