Race Engine Base Conditioning — Erg + Functional
Base-phase aerobic-functional blend. Longer rower and bike intervals paired with light station work (swings, lunges, carries) at sustainable RPE 7-8. Builds the aerobic engine before race-specific intensity. ~45 min.
Estimated session
- Movements 5
- 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 | Rowing Stationary 3 × 750 m steady at RPE 7-8, controlled stroke rate, full recovery between. 3 × 3:00 · rest 1:30 | 3 | 3:00 | 1:30 |
| 02 | Air Bike 3 × 3 min steady. Sub Bicycling_Stationary if no air bike. 3 × 3:00 · rest 1:30 | 3 | 3:00 | 1:30 |
| 03 | Two-Handed Kettlebell Swing Moderate load, crisp hinge. Pattern volume, not a finisher. 2 × 45s · rest 45s | 2 | 45s | 45s |
| 04 | Bodyweight Walking Lunge ~50 m, controlled. Add light DBs if bodyweight is easy. 2 × 45s · rest 45s | 2 | 45s | 45s |
| 05 | Farmers Walk Moderate carry, ~40 m, no drops. Grip-endurance base. 2 × 45s · rest 1 min | 2 | 45s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Aerobic-base session: cap erg efforts at RPE7-8, holding one repeatable pace across all rounds rather than negative-splitting. Stations are pattern volume, not a finisher — set KB/carry/DB load to a clean RPE8 stop-2-reps-short, never to failure. Ergs are interchangeable (rower ↔ air bike, same RPE/duration). If round-3 erg RPE exceeds 8, cut pace, not duration, to keep the aerobic stimulus. Schedule on a separate day from the race-simulation circuit so the high-intensity stimulus stays isolated. Equipment swaps. No machines: Rowing Machine -> a hard run, ruck, skip or uphill walk at the same effort for the same duration. No kettlebell: Two- Handed Kettlebell Swing -> a dumbbell swing held by one end in both hands. In every case match the prescribed effort, not the implement: choose a load, band tension, tempo or pace that puts each set on the target RPE or duration.
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 Race Engine Base Conditioning — Erg + Functional template?
Aerobic-base session: cap erg efforts at RPE7-8, holding one repeatable pace across all rounds rather than negative-splitting. 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 Race Engine Base Conditioning — Erg + Functional, and how long does it take?
Race Engine Base Conditioning — Erg + Functional runs 5 movements and about 12 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 Erg + Functional version different?
Race Engine Base Conditioning — Erg + Functional is the erg + functional 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
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