ENDURANCE | WEEK 11 | 03/07/2021
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 Version:
4 Rounds (Each Round is 8 Min including Rest)
2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)
90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)
1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)
30 Sec ON @ Sprint (5:30-6:00)
Rest 2 Min
Score is average distance per round. Goal is to maintain it!
COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!
To find your score, add up the total distance from all 4 rounds then divide that number by 4.
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same distance traveled for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure pace changes for each section!
Row Version:
4 Rounds (Each Round is 8 Min including Rest)
2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)
90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)
1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)
30 Sec ON @ Sprint (5:30-6:00)
Rest 2 Min
Score is average distance per round. Goal is to maintain it!
COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!
To find your score, add up the total distance from all 4 rounds then divide that number by 4.
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same distance traveled for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure average pace changes for each section!
Bike Version:
4 Rounds (Each Round is 8 Min including Rest)
2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)
90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)
1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)
30 Sec ON @ Sprint (5:30-6:00)
Rest 2 Min
Score is average calories per round. Goal is to maintain it!
COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!
To find your score, add up the total calories from all 4 rounds then divide that number by 4.
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.
Goal is to try to maintain same calories gained for each round.
DO NOT cut out the rest and do not just go pain cave hard on every interval.
Make sure effort and pace changes for each section!