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 - For if you have measured distances

3 Rounds

Run 400 meters HOT
Run 400 meters Slow
Run 300 meters HOT
Run 300 meters Slow
Run 200 meters HOT
Run 200 meters Slow
Run 100 meters HOT
Run 100 meters Slow

Rest 5 Min between rounds.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Run Version - For if you don't have a measured distance

3 Rounds

Run 1:30 HOT
Run 3:00 Slow
Run 1:15 HOT
Run 2:30 Slow
Run 1:00 HOT
Run 2:00 Slow
Run 0:30 HOT
Run 1:00 Slow

Rest 5 Min between rounds.

Score is total distance if you are able to measure it!

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Row Version:

3 Rounds

Row 500 meters HOT
Row 500 meters Slow
Row 400 meters HOT
Row 400 meters Slow
Row 300 meters HOT
Row 300 meters Slow
Row 200 meters HOT
Row 200 meters Slow
Row 100 meters HOT
Row 100 meters Slow

Rest 5 Min between rounds.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

HOT - Means row hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Bike Version:

3 Rounds

Bike 1:30 HOT
Bike 3:00 Slow
Bike 1:15 HOT
Bike 2:30 Slow
Bike 1:00 HOT
Bike 2:00 Slow
Bike 0:30 HOT
Bike 1:00 Slow

Rest 5 Min between rounds.

Score is total calories from all 3 combined (not including rest, obviously).

HOT - Means bike hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.