ENDURANCE | WEEK 25 | 06/13/2021

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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

3 Rounds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 3 Min

3 Rounds
Run 400 Meters
Rest 75 Seconds
Run 400 Meters
Rest 3 Minutes

Run 800 Meters

Score is total time including rest - PLEASE READ COACHES NOTES

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 200s, and all 400s.

To be clear you complete:

200
Rest
200
Rest
200
Rest
200
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

400
Rest
400
Rest

3 ROUNDS of that! And then:

800

This is a total of 5600 Meters.

RUN VERSION (No Measured Distance)

3 Rounds (Each round is 10 Min)
Run 1 Min (0-1)
Rest 1 Min (1-2)
Run 1 Min (2-3)
Rest 1 Min (3-4)
Run 1 Min (4-5)
Rest 1 Min (5-6)
Run 1 Min (6-7)
Rest 3 Min (7-10)

3 Rounds (Each round is 8 Min 15 Sec)
Run 2 Min (0-2)
Rest 75 Seconds (2:00-3:15)
Run 2 Min (3:15-5:15)
Rest 3 Minutes (5:15-8:15)

Run 4 Min

Score is total distance (if you have like a watch or something that can track it) - PLEASE READ COACHES NOTES!

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 200s, and all 400s.

To be clear you complete:

1 Min
Rest
1 Min
Rest
1 Min
Rest
1 Min
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

2 Min
Rest
2 Min
Rest

3 ROUNDS of that! And then:

4 Min

This is a total of 58 Min 45 Sec.

ROW VERSION

3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min

3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes

Row 1000 Meters

Score is total time including rest

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 250s, and all 500s.

To be clear you complete:

250
Rest
250
Rest
250
Rest
250
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

500
Rest
500
Rest

3 ROUNDS of that! And then:

1000

This is a total of 7000 Meters.

BIKE VERSION

3 Rounds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 3 Min

3 Rounds
Bike 30/22 Cal
Rest 75 Seconds
Bike 30/22 Cal
Rest 75 Cal
Rest 3 Min

Bike 60/45 Cal

First number is Men's distance, Second number is Women's distance.

Score is total time including rest - PLEASE READ COACHES NOTES!

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 15/11s, and all 30/22s.

To be clear you complete:

15/11
Rest
15/11
Rest
15/11
Rest
15/11
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

30/22
Rest
30/22
Rest

3 ROUNDS of that! And then:

60/45

That is a total of 420/309 calories!