ENDURANCE | WEEK 32 | 08/01/2021
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.
Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.
This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
10min Easy + 30sec Fast + 30sec rest (0:00-11:00)
9min easy + 30sec Fast + 30sec rest (11:00-21:00)
8min Easy + 30sec Fast + 30sec rest (21:00-30:00)
7min Easy + 30sec Fast + 30sec rest (30:00-38:00)
6min Easy + 30sec Fast + 30sec rest (38:00-45:00)
5min Easy + 30sec Fast + 30sec rest (45:00-51:00)
4min Easy + 30sec Fast + 30sec rest (51:00-56:00)
3min Easy + 30sec Fast + 30sec rest (56:00-60:00)
2min Easy + 30sec Fast + 30sec rest (60:00-63:00)
1min Easy + 30sec Fast + 30sec rest (63:00-65:00)
COACHES NOTES
This one is 65 minutes total!!
The "easy" should be a comfortable, sustainable pace.
The "fast" should be HARD - like 90-95% effort.
The "rest" should be off completely.
Score is total distance if possible to measure.
All 30 second surges should cover roughly same distance if possible.
Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.
Row Version:
10min Easy + 30sec Fast + 30sec rest (0:00-11:00)
9min easy + 30sec Fast + 30sec rest (11:00-21:00)
8min Easy + 30sec Fast + 30sec rest (21:00-30:00)
7min Easy + 30sec Fast + 30sec rest (30:00-38:00)
6min Easy + 30sec Fast + 30sec rest (38:00-45:00)
5min Easy + 30sec Fast + 30sec rest (45:00-51:00)
4min Easy + 30sec Fast + 30sec rest (51:00-56:00)
3min Easy + 30sec Fast + 30sec rest (56:00-60:00)
2min Easy + 30sec Fast + 30sec rest (60:00-63:00)
1min Easy + 30sec Fast + 30sec rest (63:00-65:00)
COACHES NOTES
This one is 65 minutes total!!
The "easy" should be a comfortable, sustainable pace.
The "fast" should be HARD - like 90-95% effort.
The "rest" should be off completely.
Score is total distance.
All 30 second surges should cover roughly same distance if possible.
Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.
Bike Version:
(Will work for any type of bike)
10min Easy + 30sec Fast + 30sec rest (0:00-11:00)
9min easy + 30sec Fast + 30sec rest (11:00-21:00)
8min Easy + 30sec Fast + 30sec rest (21:00-30:00)
7min Easy + 30sec Fast + 30sec rest (30:00-38:00)
6min Easy + 30sec Fast + 30sec rest (38:00-45:00)
5min Easy + 30sec Fast + 30sec rest (45:00-51:00)
4min Easy + 30sec Fast + 30sec rest (51:00-56:00)
3min Easy + 30sec Fast + 30sec rest (56:00-60:00)
2min Easy + 30sec Fast + 30sec rest (60:00-63:00)
1min Easy + 30sec Fast + 30sec rest (63:00-65:00)
COACHES NOTES
This one is 65 minutes total!!
The "easy" should be a comfortable, sustainable pace.
The "fast" should be HARD - like 90-95% effort.
The "rest" should be off completely.
Score is total distance if possible to measure.
All 30 second surges should cover roughly same distance if possible.
Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.