ENDURANCE | WEEK 26 | 06/20/2021
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
3 Rounds:
Run 400 Meters for Time
Immediately into 5 Min Slow Pace Run/Jog
Score is added up 3 x 400 Meter Times
No rest between rounds so go straight into the 400m effort from the 5 minute jog
COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.
Only your 400 meter times count. Your score is them added together.
But you must NOT walk during the 5 min slow run/jog portions.
As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!
If possible, just go right into it without stopping at all.
Run Version (No Distance)
3 Rounds:
Run 90 Seconds HARD
Immediately into 5 Min Slow Pace Run/Jog
Score is total distance if you have a watch or something. Don't mess up the slow pace in order to get a better score.
No rest between rounds so go straight into the 90-second HARD effort after the 5 minute jog
COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.
You must NOT walk during the 5 min slow run/jog portions.
As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!
If possible, just go right into it without stopping at all.
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row
Score is added up 3 x 500 Meter Times
No rest between rounds so go straight into the 500m effort from the 5 minute slow pace
COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.
Only your 500 meter times count. Your score is them added together.
But you must NOT stop during the 5 min slow row portions.
As soon as you hit the 5 min mark for those, take a second to reset your clock/screen and go for the next round!
If possible, just go right into it without stopping at all.
3 Rounds:
Bike 50/35 Calories
5 Min Slower Pace Bike
Score is added up 3 x 50/35 Cal Times
50 Cal is for Men
35 Cal is for Women
No rest between rounds so go straight into the 50/35 cal effort from the 5 minute slow pace
COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.
Only your 50/35 calorie times count. Your score is them added together.
But you must NOT stop during the 5 min slow portions.
As soon as you hit the 5 min mark for those, take a second to reset your clock/screen and go for the next round!
If possible, just go right into it without stopping at all.