ENDURANCE | WEEK 09 | 02/21/2021
Street Parking Endurance is posted once a week, on Sunday! Add these in wherever makes sense for your schedule. These workouts are great for those looking to build a bigger engine through adding in work on the rower, bike or running!
It is important with ALL of these workouts to keep in mind not to mess up the intended paces to get a better score!! That is not what we are training with these!!
For the most part we recommend doing the Endurance workout as a stand alone workout in it's own session or even it's own day. You know your fitness and recovery level - but that is our general suggestion.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate
Rest 3 Min
Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.
Crush it.
Score is total time including rest!
COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.
During the 400, think of if you were in a race and needed to pass someone!
Run - No Measured Distance:
2 Rounds
Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate
Rest 3 Min
Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.
Crush it.
Score is total distance if you end up using a GPS watch or something that you can measure.
COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.
During the 90-second sprint, think of if you were in a race and needed to pass someone!
Row Version:
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate
Rest 3 Min
Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.
Crush it.
Score is total time including rest!
COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.
During the 500, think of if you were in a race and needed to pass someone!
Bike Version:
2 Rounds
Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate
Rest 3 Min
Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.
Crush it.
Score is total calories. Do NOT mess up the paces to try and get a better score!
COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.
During the 90-second sprint, think of if you were in a race and needed to pass someone!