Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.
For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
2 Rounds
Run 800 Meters - HARD
2 Min Recovery - Jog
Run 600 Meters - HARD
2 Min Recovery - Jog
Run 400 Meters - HARD
2 Min REST
Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!
Score time is TOTAL time including slow jogs and the 2 min rest. Clock stops after second 400.
COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.
Jog = not walk
Rest = Stop
No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!
Run Version - No Distance Measured:
2 Rounds
Run 4 Min - HARD
2 Min Recovery Jog
Run 3 Min - HARD
2 Min Recovery Jog
Run 2 Min - HARD
2 Min REST
Goal: Hold similar pace for all of the efforts. Measure the total distance for a score if possible.
COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.
Jog = not walk
Rest = Stop
No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!
Row Version:
2 Rounds
Row 1000 Meters - HARD
2 Min Recovery - Row Slow
Row 750 Meters - HARD
2 Min Recovery - Row Slow
Row 500 Meters - HARD
2 Min REST
Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!
Score time is TOTAL time including slow recovery rows and the 2 min rest. Clock stops after second 500.
COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.
Row Slow = at least keep the screen on....
Rest = Stop
No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!
Bike Version:
2 Rounds
Bike 4 Min - HARD
2 Min Recovery - Spin
Bike 3 min - HARD
2 Min Recovery - Spin
Bike 2 Min - HARD
2 Min REST
Goal: Hold similar pace for all of the efforts. Round 2 should get you same number of cals as Round 1!
Score time is TOTAL calories including those from the slow recovery spins and the 2 min rest. Stop counting cals after second 2 Min Bike.
COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.
Spin = keep moving but very very chill.
Rest = Stop
No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!