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.

This one is all about pre-fatigue and then some sprints! By the time you get to the sprints you will be a bit tired, but not too tired! Get after it!

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Run 600 Meters

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Run 400 Meters

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Run 300 Meters

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Run 200 Meters

Rest 2 Min (42-44)

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 Meters

Score: Put your time for your final 400 Meter Run.

COACHES NOTES
The first runs should all be hard, but consistent numbers with the pace increasing slightly as the distance decreases

Last 3 sprints should be all out!

Run Version: (No distance)

3 Rounds (0-5, 5-10, 10-15)
Run 3 Min
Rest 2 Min

3 Rounds (15-19, 19-23, 23-27)
Run 2 Min
Rest 2 Min

3 Rounds (27-30, 30-33, 33-36)
Run 90 Seconds
Rest 90 Seconds

3 Rounds (36-38, 38-40, 40-42)
Run 1 Min
Rest 1 Min

Rest 2 Min (42-44)

Sprint 45 Seconds (44:00-44:45)

Rest 3 Min (44:45-47:45)

Sprint 1 Min (47:45-48:45)

Rest 4 Min (48:45-52:45)

Sprint 90 Seconds (52:45-54:15)

Score: Put total distance if you've got it.

The first runs should all be hard, but consistent numbers. Increase the pace as the time decreases.

Last 3 sprints should be all out!

Row Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Row 750 Meters

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Row 500 Meters

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Row 375 Meters

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Row 250 Meters

Rest 2 Min (42-44)

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

Score: Put time for final 500 Meter Sprint

COACHES NOTES
The rows should be a hard, but consistent pace in each section. Increase pace slightly as distance decreases.

Final 3 rows should be SPRINTS!

Bike Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
45 Cal Men / 33 Cal Women

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
30 Cal Men, 22 Cal Women

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
23 Cal Men / 15 Cal Women

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
15 Cal Men / 11 Cal Women

Rest 2 Min (42-44)

Sprint 15 Cal Men / 11 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 15 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 22 Cal Women

Score: Time for Final 30/22 Cal Sprint!

COACHES NOTES
Each effort should be a hard, but consistent pace in each section. Increase pace slightly as distance decreases.

Final 3 should be SPRINTS!