ENDURANCE | WEEK 29 | 07/11/2021

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

Run Version (Measured Distance)

1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run

LAST 100 METERS OF EACH INTERVAL SHOULD BE A SPRINT!

COACHES NOTES
If these distances are too much for you - customize all 1000s to 800s and cut out first 2 intervals. So it would be 800-Rest-600-Rest-800-Rest-400-Rest-800-Rest-200.

Pace should be similar (MODERATE) for all runs but the last 100 meters of EACH should be a SPRINT!

Run Version - Distance Not Measured

Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min

LAST 30 SECONDS OF EACH SHOULD BE A SPRINT!\

COACHES NOTES
If these times are too much for you - customize all 5 Min to 4 Min and cut out first 2 intervals. So it would be 4 Min-Rest-3 Min-Rest-4 Min-Rest-2 Min-Rest-4 Min-Rest-1 Min.

Pace throughout the rest should be similar (MODERATE). Last 30 Seconds of each interval should be a sprint!

Put down total distance if you are able to measure through a GPS watch or something.

ROW VERSION

Row Version

1250 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
750 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
500 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
250 Meter Row

FINAL 125 METERS OF EACH SHOULD BE A SPRINT!

COACHES NOTES
If these distances are too much for you - customize all 1250s to 1000s and cut out first 2 intervals. So it would be 1000-Rest-750-Rest-1000-Rest-500-Rest-1000-Rest-250

Pace should be similar (MODERATE) for all rows but the last 125 meters of each should be a sprint!

BIKE VERSION

Bike Version

Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min

LAST 30 SECONDS OF EACH SHOULD BE ALL OUT!

COACHES NOTES
If these times are too much for you - customize all 5 Min to 4 Min and cut out first 2 intervals. So it would be 4 Min-Rest-3 Min-Rest-4 Min-Rest-2 Min-Rest-4 Min-Rest-1 Min.

This version can be used for either the Assault (or Echo) Bike or a C2 type bike.

Pace throughout the rest should be similar (MODERATE). Last 30 Seconds of each interval should be a sprint!