Mixed Session — Steady with Surges
The third day. Continuous steady work with five 2-minute surges to a comfortably-hard effort, then a steady close. ~45 min, one modality, no equipment required. Sits between the hard day and the easy day.
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 5 × 2 min surges at RPE 7 with 2 min easy between, then 10 min steady at RPE 5. Keep moving throughout. 1 warm-up set first 6 × 2:00–10:00 · rest 0s–2 min | 6 | 2:00–10:00 | 0s–2 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Continuous session — the clock does not stop between surges; the "rest" interval is easy movement at RPE 4-5, not standing recovery. Default modality is outdoor running or brisk hill walking; substitute any bike, rower, elliptical, stair machine, treadmill or jump rope at matched RPE. Keep the same modality the block's other two days use so the week-8 benchmark stays comparable. Surge count and duration are set each week by the program instructions. If a surge cannot be held for its full duration, end the session's surges and finish steady.
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 Mixed Session — Steady with Surges template?
Continuous session — the clock does not stop between surges; the "rest" interval is easy movement at RPE 4-5, not standing recovery. 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 Mixed Session — Steady with Surges, and how long does it take?
Mixed Session — Steady with Surges runs 1 movement and about 6 working sets, roughly 49 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 Steady with Surges version different?
Mixed Session — Steady with Surges is the steady with surges 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