ENDURANCE | WEEK 21 | 05/16/2021
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:
Run 1 Mile
Rest 1 Min
4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)
Run 1 Mile
Score is total time including rest.
Goal is steady and sustainable pace on mile. HARD but not all out 400s (all a consistent and painful pace). Steady and sustainable pace on second mile - second mile faster than the first.
Run Version (no distance)
Run 8 Min
Rest 1 Min
4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)
Run 8 Min
Score is distance if you are able to measure it!
Goal is steady and sustainable pace on 8 min. HARD but not all out on the 90 seconds (all a consistent and painful pace). Steady and sustainable pace on second mile - second 8 min.
Row Version:
Row 2000 Meters
Rest 1 Min
4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)
Row 2000 Meters
Score is total time including rest.
Goal is steady and sustainable pace on the 2k. HARD but not all out 500s (all a consistent and painful pace). Steady and sustainable pace on second mile - second 2k faster than the first.
Bike Version:
Bike 120 Cal (Men) /88 Cal (Women)
Rest 1 Min
4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)
Bike 120 Cal (Men) / 88 Cal (Women)
Score is total time including rest!
Goal is steady and sustainable pace on 120/88 Cal. HARD but not all out on the 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 120/88 Cals.