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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.

Use this Endurance Conversion Chart if your choice of equipment is not listed below.

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RUN VERSION

WARM UP

WORKOUT

ROW VERSION

Row Version:

BIKE VERSION

Bike Version:

TIMED VERSION

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!

This workout is the first workout from the new "SP Endurance On-Ramp Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!

These sessions have been put together to help you build confidence in doing interval and endurance type training. These sessions can be completed with running on the road or a treadmill, an air bike (like an Assault Bike), a rowing machine (like Concept 2 Rower), a bike erg (Concept 2 Bike Erg), or any other type of endurance based activity of your choice.

All of these sessions are "time" based instead of distance based. There is a pacing chart that you may reference to know how each effort and interval should feel based on the instruction. Remember, it's more important to stick to the suggested pacing than to try and improve your "score".

This program is the perfect preparation for the Street Parking 52 Week Endurance Program - or just to build confidence and stamina in general.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Run
Rest 30 Seconds

Score: May enter total distance in notes if you have that info!

COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

ROW VERSION

Row Version:

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Row
Rest 30 Seconds

Score: May enter total distance in notes.

COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

BIKE VERSION

Bike Version:

Assault Bike

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Assault Bike
Rest 30 Seconds

Score: May enter total calories in notes.

COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

Bike Erg

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Bike
Rest 30 Seconds

Score: May enter total distance in notes.

COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

TIMED VERSION

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:

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Movement
Rest 30 Seconds

Score: Enter total calories or distance in notes.

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 :-)

The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

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.

---

RUN VERSION

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

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

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

TIMED VERSION

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

Trick or Treat! This workout has both....Happy Halloween!

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!

This workout is from the Street Parking + Aerobic Capacity 5k Program (the run version anyway) that can be found under Extra Programs on the Members Only Website!

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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 3200 Meters - Easy Pace
NO REST
Run 1600 Meters - Moderate Pace

Total: 4800 Meters

Score: Total Time

Goal: Don't mess up the paces just to get a better score.

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

This workout is all about learning to pace - not coming out too hot - and finishing strong!

ROW VERSION

Row Version:

Row 4000 Meters - Easy Pace
NO REST
Row 2000 Meters - Moderate Pace

Total: 6000 Meters

Score: Total Time

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

This workout is all about learning to pace - not coming out too hot - and finishing strong!

BIKE VERSION

Bike Workout:

Bike 16 Min - Easy Pace
NO REST
Bike 8 Min - Moderate Pace

Score: Total Calories (or distance depending on the bike)

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

This workout is all about learning to pace - not coming out too hot - and finishing strong!

TIMED VERSION

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:

Run 16 Min - Easy Pace
NO REST
Run 8 Min - Moderate Pace

Score: Total Distance if you can measure on a watch etc.

Goal: Easy pace should be comfortable. Moderate pace should be faster than that.

COACHES NOTES

Easy= 60-70% / very comfortable

Moderate= 75-80% / sustainable but slightly uncomfortable

This workout is all about learning to pace - not coming out too hot - and finishing strong!

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!

Ready to move for an entire 30 Min??

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.

Use this Endurance Conversion Chart if your choice of equipment is not listed below.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD mile.

Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD 2k row.

Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!

COACHES NOTES
Your ON pace should be HARD.

Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

TIMED VERSION

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:

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories. (If using a piece of equipment measuring distance only, just put that in as calories and make a note in comments.)

DO NOT mess up the paces to get a better score!

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 :-)

Your ON pace should be HARD.

Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

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 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.

Use this Endurance Conversion Chart if your choice of equipment is not listed below.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a bike measuring distance only, just put that in as calories and make a note in comments.

Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

TIMED VERSION

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:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a piece of equipment measuring distance only, just put that in as calories and make a note in comments.

Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.

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 :-)

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

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.

Use this Endurance Conversion Chart if your choice of equipment is not listed below.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Part 1: 5 Minutes Max Distance

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk. Nothing that happens during the REST can count toward your total distance.

ROW VERSION

Row Version:

Part 1: 5 Minutes Max Distance

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow row or recovery row. Nothing that happens during the REST can count toward your total distance.

BIKE VERSION

Bike Version:

Part 1: 5 Minutes Max Calories

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Calories

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Calories

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Calories

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL calories added from all four parts - but note calories for each part in comments

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow cycle or recovery pace. Nothing that happens during the REST can count toward your total calories.

TIMED VERSION

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 / No Measured Distance Version:

Part 1: 5 Minutes @ Hard Pace

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF @ Hard Pace

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF @ Hard Pace

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF @ Hard Pace

Goal: Go hard on each interval. They are all different and you get significant rest.

COACHES NOTES
This one is for those of you who might not have a way to measure total distance but still want to get some running in OR if you have a different piece of equipment you want to use to get this done.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk or pedal.

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 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.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 1 Mile

Rest 1 Min then

4 Rounds
400 Meter Sprint
Rest 1 Min after each Round (including the last one)

Then

Run 1 Mile

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the first mile. The 400s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second mile - shoot to make the second mile faster than the first.

ROW VERSION

Row Version:

Row 2000 Meters

Rest 1 Min then

4 Rounds
500 Meter Sprint
Rest 1 Min after each Round (including the last one)

Then

Row 2000 Meters

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the first 2k. The 500s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 2k - shoot to make the second 2k faster than the first.

BIKE VERSION

Bike Version:

Bike 100 Cal (Men) / 75 Cal (Women)

Rest 1 Min then

4 Rounds
30 Cal Bike (Men) / 22 Cal Bike (Women)
Rest 1 Min after each Round (including the last one)

Then

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

COACHES NOTES
Goal is steady and sustainable pace on 100/75 Cal. The 30/22 Cal should be HARD but not all out on the (all at a consistent and painful pace). Steady and sustainable pace on second 100/80 Cals - shoot to make the second set of 100/75 faster than the first.

TIMED VERSION

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 / No Measured Distance Version:

Run 8 Min

Rest 1 Min then

4 Rounds
90 Second Sprint
Rest 1 Min after each Round (including last one)

Then

Run 8 Min

Score is distance if you are able to measure it!

COACHES NOTES
Goal is steady and sustainable pace on the first 8min. The 90sec sprints should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 8 min - shoot to go further in the second 8 min than the first.

**This is one of our favorite Endurance workouts! We have posted it a few times - 04/07/2019, 03/15/2020, 10/28/2020.

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.

Use this Endurance Conversion Chart if your choice of equipment is not listed below.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

"Strong Endurance"

Run 400 Meters

When you hit the 400 Meter Mark - Carry a heavy object or pull/push a sled as far as you can for 1 minute.

At the 1 Minute Mark -

Run 400 Meters - (so drop the object run from that spot until you get back to your object)

Then - Carry heavy object or pull/push a sled as far as you can for 1 minute.

Keep repeating this cycle until you have carried/pushed/pulled the object 800 Meters.

Extra Challenge: 1200 Meters

Objects can include:

Sandbag
D-Ball
Dumbbells
Plate
Push/Pull Sled
Whatever

Men: Roughly 50-60# of total weight
Women: Roughly 25-40# of total weight

COACHES NOTES
So the way this works if you were on a track for example. You would leave your object at the start line. At 3-2-1 go you would run 400 meters. When you get back to the object you pick it up and run as FAR as you can with it in 1 min. When 1 min is up - you put it down and run 400 meters again. So let's say I got 75 meters with it in 1 min. I drop it there and circle back around to it. Pick it up again - and go as far as you can in one minute - drop it and loop around. Keep doing this until the OBJECT has traveled the 800 meters (or 1200 meters if you go with the Extra Challenge)

You will need to wear a watch!

You can also do this with like a farmers walk!

If you do not have a way to track your meters for the run and/or object carry, you can do something similar to the Row/Bike version but with 400m Run and 1 minute of step ups!

This is another one Coach Hinshaw made me do a long time ago and it was awful. I basically did it on a 400 meter loop. I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters. - Miranda

ROW VERSION

Row Version:

7 Rounds
Row 500 meters
1 Min Max Box Step ups holding heavy object

Score is total time! Note your step up reps in the comments.

COACHES NOTES
Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

BIKE VERSION

Bike Version:

7 Rounds
Bike 30 Cal (Men) /22 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time! Note your step up reps in the comments.

COACHES NOTES
Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

TIMED VERSION

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 / No Measured Distance Version:

7 Rounds
2 Min Run
1 Min Heavy Object Run/Carry/Step Ups

Score is total distance if you have a watch or something that you can use to track it!

COACHES NOTES
This version is great if you don't have a measured distance for the 400m Runs or to track the distance of the object carry. It's also great if you have a piece of equipment other than bike/rower that you'd like to use.

If you go with the step ups, they should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells. See Run Version for options for the heavy object carry/run.

For this week's Endurance we are posting 5k/10k run options since normally we would be hosting our meet up in Hawaii for the Ultimate Hawaiian Trail Run this weekend! For more info on the the trail run and how you can support the Keala Foundation which provides an amazing after school support program for the kids on Kauai head to Members Only > Get Involved > UHTR x SP Virtual Run.

Of course there are bike/row options here too!

The idea is to choose ONE of the following and do it this week. Not ALL of them.

Use this Endurance Conversion Chart if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Versions:

5k Run

*if you have no way of tracking your distance -
Run at a moderate pace for 25-30 Min

- OR -

10k Run
*if you have no way of tracking your distance -
Run at a moderate pace for 50-60 Min

ROW VERSION

Row Versions:

5k Row

- OR -

10k Row

BIKE VERSION

Bike Versions:

20 Min Max Cal Bike

- OR -

40 Min Max Cal Bike

COACHES NOTES
Shooting for around 300 Cals for Men and 200 Cals for Women if you go with the 20 min option. For the 40 min option, men are looking for 450-500 cals and women are looking for 350-400!

If you have a different type of bike - you can still do this one and just go for distance or calories! Regardless of what bike you have just cruise at an uncomfortable but sustainable pace!

TIMED VERSION

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 / No Distance Versions:

25-30 Min Run (or Other Equipment)

- OR -

50-60 Min Run (or Other Equipment)

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.

Use this Endurance Conversion Chart if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

12 Min Run (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Run (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Run (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Run (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

COACHES NOTES
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy run, 4min moderate run, 4min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

ROW VERSION

Row Version:

12 Min Row (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Row (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Row (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Row (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

COACHES NOTES
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

BIKE VERSION

Bike Version:

12 Min Bike (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Bike (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Bike (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Bike (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

COACHES NOTES
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

TIMED VERSION

Timed Version:

12 Min of Movement (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min of Movement (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min of Movement (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min of Movement (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

COACHES NOTES
This version is great if you have a piece of equipment other than bike/rower that you'd like to use (like a road bike, elliptical, etc.)!

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.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

7 Rounds

200 Meters Easy
300 Meters Fast
100 Meter Walk

No rest between rounds.

Score: Total Time

Goal: Do not mess up paces to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The 300 meters is FAST but can't be 100% because you need to go straight into the walk and then straight into the next round.

Time Version / No Measured Distance:

7 Rounds

2 Min Easy
1 Min FAST
1 Min Walk

No Rest between rounds.

Score: Total Distance

Goal: Do not mess up paces to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The "easy" is moderate but chill. The FAST is fast but not 100% because you need to be able to walk for 1 min and then go straight into next round.

This is a 28-minute effort.

ROW VERSION

Row Version:

7 Rounds

Row 250 Meters Easy
Row 350 Meters HARD
1 Min ACTIVE Rest (Get off the rower but do not sit down. Walk and move.)

Score: Total Time

Goal: Do not mess up paces in order to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The Easy pace is not SLOW - just a super moderate and sustainable/comfortable pace. FAST is fast, but not 100%.

BIKE VERSION

Bike Version:

7 Rounds

15 Cal Men / 11 Cal Women - Easy
20 Cal Men / 16 Cal Women - FAST
7 Cal Men / 5 Cal Women - Slow

No rest between rounds.

Score: Total Time

Goal: Don't mess up the paces to get a better "score". Consistent paces each round.

COACHES NOTES
Easy pace and slow pace are different! Make sure you look at your monitor and pedal slower/less forcefully on the slow pace than the easy pace. During easy you should continue to use full body/arms. May give the arms a break and spin only with legs during the slow.

FAST is fast but not 100% since you get no rest after!

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.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 800 meters - MODERATE
Rest 2 Min

8 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 600 Meters - MODERATE
Rest 2 Min

6 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 sec Rest...

Run 400 Meters MODERATE
Rest 2 Min

4 x 200 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 200 Meters MODERATE

COACHES NOTES
Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

Run Version/No Measured Distance:

Run 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Run 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 sec Rest...

Run 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Run 1 Minute MODERATE

COACHES NOTES
Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

ROW VERSION

Row Version:

Row 1000 meters - MODERATE
Rest 2 Min

8 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 750 Meters - MODERATE
Rest 2 Min

6 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 sec Rest...

Row 500 Meters MODERATE
Rest 2 Min

4 x 250 Meters FAST
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 250 Meters MODERATE

COACHES NOTES
Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

BIKE VERSION

Bike Version:

Bike 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 sec Rest...

Bike 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds FAST
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 1 Minute MODERATE

COACHES NOTES
Score is total calories, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

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.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Mark your total distance if you are able to measure it.

COACHES NOTES
Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

ROW VERSION

Row Version:
(For total distance)

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Score = Total Meters

COACHES NOTES
Altogether this one is 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Get off of the rower. Big breaths. Focus on lowering your heart rate.

BIKE VERSION

Bike Version:
For Calories

5 Min Moderate (0-5)
1 Min Rest (5-6)
4 Min HARD (6-10)
2 Min Rest (10-12)
5 Min Moderate (12-17)
1 Min Rest (17-18)
3 Min HARD (18-21)
2 Min Rest (21-23)
5 Min Moderate (23-28)
1 Min Rest (28-29)
2 Min HARD (29-31)
2 Min Rest (31-33)
5 Min Moderate (33-38)
1 Min Rest (38-39)
1 Min HARD (39-40)

Score = Total Calories

COACHES NOTES
Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Get off of the bike. Big breaths. Focus on lowering your heart rate.

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.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version

8 Rounds

200 Meters Easy
200 Meters Sprint

Rest 1 Min

COACHES NOTES
This one is pretty simple! As soon as you hit that 200 meter mark - you hit the gas pedal and never look back!

Run Version - No Measured Distance

8 Rounds

1:15 Easy
0:45 Sprint

Rest 1 Min

COACHES NOTES
Pretty simple. As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance. This one is 23 minutes total, including rest.

ROW VERSION

Row Version

8 Rounds

250 Meters Easy
250 Meters Sprint

Rest 1 Min

COACHES NOTES
This one is pretty simple! As soon as you hit that 250 meter mark from the slow pace - you hit the gas pedal and never look back!

BIKE VERSION

Bike Version:

8 Rounds

15 Cal (M) / 11 Cal (W) - Easy
15 Cal (M) / 11 Cal (W) - Sprint

Rest 1 Min

COACHES NOTES
This one is pretty simple, as soon as you hit that 15/11 cal mark - hit the gas pedal and don't look back!

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.

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RUN VERSION

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

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

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!

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.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

ROW VERSION

Row Version:

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

BIKE VERSION

Bike Version:
(Will work for any type of bike)

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

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.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk

Then

Rest 3 Min

Then

Run 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

COACHES NOTES
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.

Run Version - No Measured Distance

Run 5 Min (0:00-5:00)

Rest 3 Min (5:00-8:00)

Then

10 Rounds (8:00-26:20)
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk

Then

Rest 3 Min (26:20-29:20)

Then

Run 5 Min (29:20-34:20)

Score is distance on the second 5 min run if you can measure it

COACHES NOTES
5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.

ROW VERSION

Row Version:

Row 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter EASY Row
150 Meter SPRINT Row
30 Seconds Rest

Then

Rest 3 Min

Then

Row 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

COACHES NOTES
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

BIKE VERSION

Bike Version:

Bike 75 Cal (Men) / 55 Cal (Women)

Rest 3 Min

Then

10 Rounds
5 Cal Bike EASY
8 Cal (Men) / 6 Cal (Women) Bike SPRINT
30 Seconds Rest

Then

Rest 3 Min

Then

Bike 75 Cal (Men) / 55 Cal (Women)

Score is your slowest 75/55 cal time. (They should be close to the same!)

COACHES NOTES
75/55 Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST! Uncomfortable, but sustainable.

Goal: Cover same distance for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average distance for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

ROW VERSION

Row Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

BIKE VERSION

Bike Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version (Measured Distance)

1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run

LAST 100 METERS OF EACH INTERVAL SHOULD BE A SPRINT!

COACHES NOTES
If these distances are too much for you - customize all 1000s to 800s and cut out first 2 intervals. So it would be 800-Rest-600-Rest-800-Rest-400-Rest-800-Rest-200.

Pace should be similar (MODERATE) for all runs but the last 100 meters of EACH should be a SPRINT!

Run Version - Distance Not Measured

Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min

LAST 30 SECONDS OF EACH SHOULD BE A SPRINT!\

COACHES NOTES
If these times are too much for you - customize all 5 Min to 4 Min and cut out first 2 intervals. So it would be 4 Min-Rest-3 Min-Rest-4 Min-Rest-2 Min-Rest-4 Min-Rest-1 Min.

Pace throughout the rest should be similar (MODERATE). Last 30 Seconds of each interval should be a sprint!

Put down total distance if you are able to measure through a GPS watch or something.

ROW VERSION

Row Version

1250 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
750 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
500 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
250 Meter Row

FINAL 125 METERS OF EACH SHOULD BE A SPRINT!

COACHES NOTES
If these distances are too much for you - customize all 1250s to 1000s and cut out first 2 intervals. So it would be 1000-Rest-750-Rest-1000-Rest-500-Rest-1000-Rest-250

Pace should be similar (MODERATE) for all rows but the last 125 meters of each should be a sprint!

BIKE VERSION

Bike Version

Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min

LAST 30 SECONDS OF EACH SHOULD BE ALL OUT!

COACHES NOTES
If these times are too much for you - customize all 5 Min to 4 Min and cut out first 2 intervals. So it would be 4 Min-Rest-3 Min-Rest-4 Min-Rest-2 Min-Rest-4 Min-Rest-1 Min.

This version can be used for either the Assault (or Echo) Bike or a C2 type bike.

Pace throughout the rest should be similar (MODERATE). Last 30 Seconds of each interval should be a sprint!