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

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.