ENDURANCE | WEEK 13 | 03/21/2021
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.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
2 Rounds
2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)
Rest 1 Min (8:00-9:00)
90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)
Rest 1 Min (15:00-16:00)
1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)
Rest 1 Min (20:00-21:00)
30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)
Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)
COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving...even it is almost a walk pace.
Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.
Row Version:
2 Rounds
2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)
Rest 1 Min (8:00-9:00)
90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)
Rest 1 Min (15:00-16:00)
1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)
Rest 1 Min (20:00-21:00)
30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)
Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)
COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.
You could also have a goal PACE for the HARD intervals. For girls 2:05 or less (faster if you are good on the rower). Guys 1:45 or less for the HARD intervals.
Score is total distance, but as always do NOT mess up the pacing to try to get a better score.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.
Bike Version:
2 Rounds
2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)
Rest 1 Min (8:00-9:00)
90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)
Rest 1 Min (15:00-16:00)
1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)
Rest 1 Min (20:00-21:00)
30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)
Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)
COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.
Easy is a recovery pace, but keep moving.
ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.
Score is total calories, but as always do NOT mess up the pacing to try to get a better score.
You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Guys between 350-400+ Girls over 300 would be a TOUGH goal.
This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.