ENDURANCE | WEEK 15 | 04/04/2021
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
2 Rounds
3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)
Rest 5 Min Between Rounds
Score: if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!
COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.
The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.
Absolutely no rest between (until the end). The minutes just need to run into one another.
This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.
Row Version:
2 Rounds
3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)
Rest 5 Min Between Rounds
Score: Total Distance
COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.
The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.
Absolutely no rest between (until the end of the round). The minutes just need to run into one another.
This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.
Bike Version:
2 Rounds
3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)
Rest 5 Min Between Rounds
Score: Total Calories
COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.
The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.
Absolutely no rest between (until the end of the round). The minutes just need to run into one another.
This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.