Station & Stride Easy Engine — Aerobic Base Day
The week's easy day. One continuous conversational run, a light loaded carry and trunk work. No stations, no intervals, nothing hard — this is the session that makes the other three repeatable.
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 | Trail Running Walking One continuous easy run, 30 min at baseline. Full sentences throughout. Rowing machine, elliptical, stair climber or treadmill substitute directly at matched duration and effort. 1 × 30:00 · rest 0s | 1 | 30:00 | 0s |
| 02 | Suitcase Carry 2 light carries of 40 s per side. Posture practice, not a conditioning set — stop the set if the shoulder starts to drop. 2 × 40s · rest 1 min | 2 | 40s | 1 min |
| 03 | Dead Bug 2 sets of 10 per side. Exhale fully at the bottom of each rep. 2 × 10 · rest 30s | 2 | 10 | 30s |
| 04 | Plank 2 holds of 40 s, paired with the dead bug as a short circuit. 2 × 40s · rest 45s | 2 | 40s | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Honest easy is the point: full sentences the entire run, RPE 4-5. If the runner cannot talk, cut the duration rather than excusing the effort. Machine substitutes at matched duration and effort — rowing machine, elliptical, stair climber, treadmill at 1% incline — all interchangeable. Regression track: IF the run cannot be held continuously THEN cover the same total duration as 60 s treadmill jog / 60 s treadmill walk. Carry is light, 50-60% of the strength day's load; drop it after a long interval 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 Station & Stride Easy Engine — Aerobic Base Day template?
Honest easy is the point: full sentences the entire run, RPE 4-5. 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 Station & Stride Easy Engine — Aerobic Base Day, and how long does it take?
Station & Stride Easy Engine — Aerobic Base Day runs 4 movements and about 7 working sets, roughly 51 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 Aerobic Base Day version different?
Station & Stride Easy Engine — Aerobic Base Day is the aerobic base day 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