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:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST! Uncomfortable, but sustainable.

Goal: Cover same distance for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average distance for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

Row Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

Bike Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.