ENDURANCE | WEEK 12 | 03/14/2021
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.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)
Score is distance.
DO NOT mess up the paces to get a better score!
RX+ - wear a vest if you are into that sort of thing.
COACHES NOTES
Your on pace should be similar to a pace if you were doing a HARD mile.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!
Row Version:
6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)
Score is distance.
DO NOT mess up the paces to get a better score!
COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD 2k row.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!
Bike Version:
6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)
Score is total calories.
DO NOT mess up the paces to get a better score!
COACHES NOTES
Your ON pace should be HARD.
Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!