S&C Conditioning B — Steady-State + Finisher
Steady-state Z2 (30-45 min cycling/rowing) + 10-min bodyweight finisher (push-ups, lunges, plank). Lower-intensity recovery cardio + minimal-equipment closer.
Estimated session
- Movements 4
- 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 | Bicycling Stationary 30-45 min Z2 (60-70% HRmax). Talk-test pace. Substitute Rowing Machine if preferred. 1 × 30:00 · rest 0s | 1 | 30:00 | 0s |
| 02 | Pushups Finisher round 1. 3 × 12 RPE 7-8. 3 × 12 · rest 45s | 3 | 12 | 45s |
| 03 | Bodyweight Walking Lunge Finisher round 2. 3 × 16 reps RPE 7-8. 3 × 16 · rest 45s | 3 | 16 | 45s |
| 04 | Plank Finisher round 3. 3 × 45s. 3 × 45s · rest 45s | 3 | 45s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Recovery session: hold Z2 at 60-70% HRmax (talk-test — if full sentences fail, drop pace) for the 30-45 min block, RPE 6, not higher. Sub Rowing Machine, incline walk, or elliptical at matched duration and HR. Finisher (push-ups, walking lunge, plank) is a flush: cap at RPE 8, no failure, no added rounds. If fatigue is high, trim the Z2 block before the finisher — never skip the easy aerobic work, that is the recovery stimulus. Schedule off the heavy-lower day to avoid the cardio-modality interference with squat recovery. Equipment swaps. No machines: Stationary Bike -> ride, run, row, skip or walk a hill outdoors at the same effort for the same duration. 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 S&C Conditioning B — Steady-State + Finisher template?
Recovery session: hold Z2 at 60-70% HRmax (talk-test — if full sentences fail, drop pace) for the 30-45 min block, RPE 6, not higher. 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 S&C Conditioning B — Steady-State + Finisher, and how long does it take?
S&C Conditioning B — Steady-State + Finisher runs 4 movements and about 10 working sets, roughly 60 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-State + Finisher version different?
S&C Conditioning B — Steady-State + Finisher is the steady-state + finisher 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