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.

WARM UP
Running Warm Up

WORKOUT

Run Version:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

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.

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:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

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.

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:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

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

**if using a bike with distance just put that in and make a note in comments.

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.

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.