Extra Endurance

Once a week, Street Parking programs a pretty intense - usually quite long - Endurance Accessory workout for those interested in adding in some more training on the rower, bike, or running - to increase their aerobic capacity. Some people will do them because they truly enjoy those types of workouts. Others feel they need to add longer aerobic type workouts in because it's a weakness. Either way, adding those in once a week is a GREAT compliment to our training and will help you build stamina and endurance.

The Street Parking Extra Endurance Program takes that a step further by doing 3 sessions a week for 5 weeks! This is a great option for those that want to increase their aerobic capacity, stamina, and endurance!

The Street Parking Endurance Extra Program is used in conjunction with the weekly Endurance Accessory Workout. You’ll complete three sessions a week:

• Session 1 is the weekly Endurance Accessory Workout.

• Session 2 are the sessions listed below. There are 5, Session 2 workouts.

• Session 3 is a 30-minute steady state session. See the note below learn what a steady state means.

After you have completed 5 weeks of the Extra Endurance Program, you can go through it again or just do the weekly Endurance Accessory Workout - whatever you want!

A Note on Session 3, The 30-Minute Steady State Session:

It is important that we train not just the aerobic system (heart and lungs) to be able to function efficiently for longer distances - but also the muscles need to get used to the repetitive motion and just moving continuously for that long. Many people have the lung and heart capacity - but are missing the muscular stamina for that duration. Put on your headphones and just go for 30 min. These may be done as a run (road or treadmill), bike (any type), or row (do this at least once if you have access). You could even do this as a swim if you have the ability to move for 30 min and access to somewhere to do it. For these sessions, you may mix and match modalities. You can sometimes run, sometimes row. Or sometimes row, sometimes bike - for example. BUT - mix which sessions you are using which modality.

For example, if you want to combine Run and Row.

Week 1: Session 1 - Run,  Session 2 - Row, Session 3 - Run.

Week 2: Session 1 - Row, Session 2 - Run, Session 3 - Row.

Try not to cherry-pick which sounds "easier" for any given workout.

You may also use the SAME modality for the whole thing! No problem with that at all. Just keep in mind soreness and any overuse. SCALE IF NEEDED. This pretty much only applies to Session 1. Some of them are 5k or more - and if you are new to this - that is a lot.

We recommend testing the following before and after this focused 5 weeks if you want to measure results:

• Run: 400 Meter, 1 Mile, 5K

• Row: 500 Meter, 2k, 5k

• Bike: 30 CAL, 100 CAL, 20 MIN CALS

If you’re new to longer duration sessions, start by doing only 1/2 of the Session 1 Workouts and build up over time if necessary.

Do not do these workouts on back-to-back days if possible!

They are all slightly different, so not a huge deal if you have to do that in a pinch. But, ideally, you will separate them on an Mon, Wed, Fri/Sat schedule or Tues, Thur, Sat/Sun.

What happens when running/rowing/bike come up in a workout while I am doing this program?

This will happen and what you choose to do is completely up to you! Any decision is a good one. If you are doing mostly running for the program and can switch to bike or row for the daily workout, that’s an option. And vice versa. If you are mixing in all 3, you should be fine! If you are feeling beat up, look for sub options in Program A and Program B for running. There are always options for those unable to run!

Download & print or save conversion chart HERE.

Below are all the Session 2 Workouts. Remember, Session 1 is the weekly Endurance Accessory Workout and Session 3 is 30 minutes of steady state. Refer to the Program Notes section above for additional information!

Week 1, Session 2:

20 MINUTES

• 30 SECONDS "ON"

• 30 SECONDS "OFF"

The goal of this session is to go as HARD as you can for 30 seconds BUT keep that effort the SAME for all 20 intervals. So - if you are on the bike and you hit 10 calories in 30 seconds, we want you to maintain that for every other 30 seconds "ON" for the rest of the 20 min. Or as close to it as possible. If you mess up and come out too hot - or too slow - make smart adjustments as you go. The "OFF" is just that - no jog, light spin, etc. Just REST completely.

Week 2, Session 2:

2 ROUNDS

• 2 MIN "ON"

• 2 MIN "OFF"

• 90 SECONDS "ON"

• 90 SECONDS "OFF"

• 1 MIN "ON"

• 1 MIN "OFF"

• 30 SECONDS "ON"

• 30 SECONDS "OFF"

The goal for this session is to - again - hold the same pace for each interval but then go ALL OUT on the 30 Second interval. For example, let’s say you run 400 meters for the 2 Min "ON". This means your 90 Second "ON" should be 300 meters, your 1 Min "ON" should be 200 meters, and then for the 30 Second Interval you go ALL OUT. This will feel solid through the first round. The trick is after that first round and the 30-second burst, followed by the only 30-second rest, to find your pace again. Your second round should match your first.

Week 3, Session 2:

20 MINUTES

• 1 MIN “ON”

• 1 MIN "OFF"

This week throw caution to the wind and go ahead and peacock the first round. Don't go 100% effort, but give it about 90% effort and see how close you can hold on for 10 Rounds. "OFF" means REST completely.

WEEK 4, SESSION 2:

20 MINUTES

• 45 SECONDS "ON"

• 15 SECONDS "OFF"

For this session, we will go back to trying to HOLD pace. So, if you are running and you can hold 175 meters or 150 meters every time - Hold that the WHOLE time. If you are on the bike and can hold 10 calories for every interval, do that. Don't sandbag it though. Push the pace slightly on the first one and then make a realistic goal of what you can hold after that. 20 Min is a long time. It will be around min 7-8 where you will figure out if you have made a terrible mistake or if you are taking it too easy. Don't be afraid to adjust. But don't wuss out either!

WEEK 5, SESSION 2:

10 ROUNDS

• 90 SECONDS "ON"

• 30 SECONDS “OFF”

This one can be fun - since it's your last week. Challenge yourself to see if you have learned how to pace. Cover the monitor on your rower, bike, or treadmill. Or don't look at your pace on your watch - have a way to see the time though. Go for 90 Seconds at a hard but sustainable pace. Look to see how far you got/calories etc. during the 30 second break. Cover the monitor again - try to hit EXACTLY that distance again. Start to learn how the pacing FEELS without having to look! Are you close? Way off? The goal for this one is for every 90 second interval to be the same. Uncomfortable but sustainable.

Check out these resources specific to endurance.

• Endurance Conversion Chart

• Weekly Endurance Accessory Workouts

• Recover with some Maintenance Sessions!

• Rest Days: How Many, How Often, & Why?

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