ENDURANCE | WEEK 36 | 08/29/2021
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.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
Run 800 meters - MODERATE
Rest 2 Min
8 x 200 Meters FAST
(20 Sec Rest between 200s)
After final 20 Sec Rest...
Run 600 Meters - MODERATE
Rest 2 Min
6 x 200 Meters FAST
(20 Sec Rest between 200s)
After final 20 sec Rest...
Run 400 Meters MODERATE
Rest 2 Min
4 x 200 Meters FAST
(20 Sec Rest between 200s)
After final 20 Sec Rest...
Run 200 Meters MODERATE
COACHES NOTES
Score is total time, but don't mess up the paces for YOU to try to get a better score!
Moderate is a completely sustainable pace, but slightly uncomfortable.
Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.
Rest means stop.
Run Version/No Measured Distance:
Run 4 Min - MODERATE
Rest 2 Min
8 x :40 Seconds FAST
(20 Sec Rest between)
After final 20 Sec Rest...
Run 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds FAST
(20 Sec Rest between)
After final 20 sec Rest...
Run 2 Min MODERATE
Rest 2 Min
4 x 40 Seconds FAST
(20 Sec Rest between)
After final 20 Sec Rest...
Run 1 Minute MODERATE
COACHES NOTES
Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!
Moderate is a completely sustainable pace, but slightly uncomfortable.
Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.
Rest means stop.
Row Version:
Row 1000 meters - MODERATE
Rest 2 Min
8 x 250 Meters FAST
(20 Sec Rest between 200s)
After final 20 Sec Rest...
Row 750 Meters - MODERATE
Rest 2 Min
6 x 250 Meters FAST
(20 Sec Rest between 200s)
After final 20 sec Rest...
Row 500 Meters MODERATE
Rest 2 Min
4 x 250 Meters FAST
(20 Sec Rest between 200s)
After final 20 Sec Rest...
Row 250 Meters MODERATE
COACHES NOTES
Score is total time, but don't mess up the paces for YOU to try to get a better score!
Moderate is a completely sustainable pace, but slightly uncomfortable.
Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.
Rest means stop.
Bike Version:
Bike 4 Min - MODERATE
Rest 2 Min
8 x :40 Seconds FAST
(20 Sec Rest between)
After final 20 Sec Rest...
Bike 3 Min - MODERATE
Rest 2 Min
6 x 40 Seconds FAST
(20 Sec Rest between)
After final 20 sec Rest...
Bike 2 Min MODERATE
Rest 2 Min
4 x 40 Seconds FAST
(20 Sec Rest between)
After final 20 Sec Rest...
Bike 1 Minute MODERATE
COACHES NOTES
Score is total calories, but don't mess up the paces for YOU to try to get a better score!
Moderate is a completely sustainable pace, but slightly uncomfortable.
Fast is FAST. Not 100%- 85-90% Effort with marginal drop off.
Rest means stop.