ENDURANCE | WEEK 06 | 01/31/2021
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 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Run 600 Meters - MODERATE
Rest 2 Min
6 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 sec Rest
Run 400 Meters - MODERATE
Rest 2 Min
4 x 200 Meters HARD
(20 Sec Rest between 200s)
After final 20 Sec Rest
Run 200 Meters - MODERATE
MODERATE is a completely sustainable pace, but slightly uncomfortable.
Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.
Score is total time, but don't mess up the paces for YOU to try to get a better score!
Run Version - No Measured Distance:
Run 4 Min - MODERATE
Rest 2 Min
8 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 Sec Rest
Run 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 sec Rest
Run 2 Min - MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 Sec Rest
Run 1 Minute - MODERATE
MODERATE is a completely sustainable pace, but slightly uncomfortable.
Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.
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!
Row Version:
Row 1000 meters - MODERATE
Rest 2 Min
8 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 Sec Rest
Row 750 Meters - MODERATE
Rest 2 Min
6 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 sec Rest
Row 500 Meters - MODERATE
Rest 2 Min
4 x 250 Meters HARD
(20 Sec Rest between 250s)
After final 20 Sec Rest
Row 250 Meters - MODERATE
MODERATE is a completely sustainable pace, but slightly uncomfortable.
Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.
Score is total time, but don't mess up the paces for YOU to try to get a better score!
Bike Version:
Bike 4 Min - MODERATE
Rest 2 Min
8 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 Sec Rest
Bike 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 sec Rest
Bike 2 Min - MODERATE
Rest 2 Min
4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)
After final 20 Sec Rest
Bike 1 Minute - MODERATE
MODERATE is a completely sustainable pace, but slightly uncomfortable.
Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.
Score is total calories, but don't mess up the paces for YOU to try to get a better score!