ENDURANCE | WEEK 28 | 07/04/2021
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:
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
Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!
COACHES NOTES
The first runs should all be hard, but consistent numbers.
The rest is pretty long so don't be afraid to push each one a bit.
Last 3 sprints should be all out!
Run Version (no measured distance):
3 Rounds:
Run 3 Min
Rest 2 Min
3 Rounds:
Run 2 Min
Rest 2 Min
3 Rounds:
Run 90 Seconds
Rest 90 Seconds
3 Rounds:
Run 1 Min
Rest 1 Min
Rest 2 Min
Sprint 45 Seconds
Rest 3 Min
Sprint 1 Min
Rest 4 Min
Sprint 90 Seconds
Your score is total distance accumulated if you have a watch or something to track it.
COACHES NOTES
The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.
Last 3 sprints should be all out!
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
Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!
COACHES NOTES
The first rows should all be hard, but consistent numbers.
The rest is pretty long so don't be afraid to push each one a bit.
Last 3 sprints should be all out!
Bike Version (Assault / Airdyne):
Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
45 Cal Men / 30 Cal Women
Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
30 Cal Men, 20 Cal Women
Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
23 Cal Men / 14 Cal Women
Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
15 Cal Men / 10 Cal Women
Rest 2 Min (42-44)
Sprint 15 Cal Men / 10 Cal Women
Rest 3 Min
Sprint 23 Cal Men / 14 Cal Women
Rest 4 Min
Sprint 30 Cal Men / 20 Cal Women
Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!
COACHES NOTES
The first rounds should all be hard, but consistent numbers.
The rest is pretty long so don't be afraid to push each one a bit.
Last 3 sprints should be all out!
Bike Version (Concept 2):
Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Bike 1500 Meters
Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Bike 1000 Meters
Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Bike 750 Meters
Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Bike 500 Meters
Rest 2 Min (42-44)
Bike 500 Meters (HARD)
Rest 3 Min
Bike 750 Meters (HARD)
Rest 4 Min
Bike 1000 Meters (HARD)
Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!
COACHES NOTES
The first section should all be hard, but consistent numbers.
The rest is pretty long so don't be afraid to push each one a bit.
Last 3 sprints should be all out!