ENDURANCE | WEEK 46 | 11/07/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
Street Parking Endurance 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 it's own day. You know your fitness and recovery level - but that is our general suggestion.
Use this Endurance Conversion Chart if your choice of equipment is not listed below.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min
Score is average distance per round. Goal is to maintain it!
COACHES NOTES
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same distance traveled for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure pace changes for each section!
So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00
Row Version:
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min
Score is average distance per round. Goal is to maintain it!
COACHES NOTES
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same distance traveled for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure average pace changes for each section!
So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00
Bike Version:
4 Rounds
2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min
Score is average calories per round. Goal is to maintain it!COACHES NOTES
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same calories gained for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure effort and pace changes for each section!
So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00
For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.
For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!
Timed Version:
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min
Score is average distance per round. Goal is to maintain it! If the equipment you're using doesn't track distance, enter calories!
COACHES NOTES
This version is for anyone not running and also interested in using a piece of equipment that is NOT a rower or bike. It's the exact same - just dedicated for you :-)
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same distance traveled / calories burned for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure pace changes for each section!
So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00