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 (46 Minutes Total)

Run 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no Rest between: (6:00-13:30)
Run 1:30 SPRINT
Run 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no Rest between: (15:00-22:30)
Run 1:00 SPRINT
Run 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Run 0:45 SPRINT
Run 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Run 0:30 SPRINT
Run 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Run 4 Min MODERATE (42:00-46:00)

Score: Total Distance (if you have a way to measure that)

COACHES NOTES
No specific distances on this one. But here's how to figure out your pace.

Slow - not a walk, but a complete recovery pace.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Customize as necessary - this is a doozy!

ROW VERSION (46 Minutes Total)

Row 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no Rest between: (6:00-13:30)
Row 1:30 SPRINT
Row 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no Rest between: (15:00-22:30)
Row 1:00 SPRINT
Row 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Row 0:45 SPRINT
Row 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Row 0:30 SPRINT
Row 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Row 4 Min MODERATE (42:00-46:00)

Score: Total Distance

COACHES NOTES
No specific distances on this one. But here's how to figure out your pace.

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Customize as necessary - this is a doozy!

BIKE VERSION (46 Minutes Total)

Bike 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no rest between: (6:00-13:30)
Bike 1:30 SPRINT
Bike 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no rest between: (15:00-22:30)
Bike 1:00 SPRINT
Bike 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Bike 0:45 SPRINT
Bike 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Bike 0:30 SPRINT
Bike 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Bike 4 Min MODERATE (42:00-46:00)

Score: Calories or Distance

(If your bike measures distance instead of calories - just put meters as your score and make that note in comments)

COACHES NOTES
No specific calories on this one. But here's how to figure out your pace.

DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.