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:

7 Rounds

200 Meters Easy
300 Meters Fast
100 Meter Walk

No rest between rounds.

Score: Total Time

Goal: Do not mess up paces to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The 300 meters is FAST but can't be 100% because you need to go straight into the walk and then straight into the next round.

Time Version / No Measured Distance:

7 Rounds

2 Min Easy
1 Min FAST
1 Min Walk

No Rest between rounds.

Score: Total Distance

Goal: Do not mess up paces to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The "easy" is moderate but chill. The FAST is fast but not 100% because you need to be able to walk for 1 min and then go straight into next round.

This is a 28-minute effort.

Row Version:

7 Rounds

Row 250 Meters Easy
Row 350 Meters HARD
1 Min ACTIVE Rest (Get off the rower but do not sit down. Walk and move.)

Score: Total Time

Goal: Do not mess up paces in order to get a better "score". Consistent pacing between rounds.

COACHES NOTES
The Easy pace is not SLOW - just a super moderate and sustainable/comfortable pace. FAST is fast, but not 100%.

Bike Version:

7 Rounds

15 Cal Men / 11 Cal Women - Easy
20 Cal Men / 16 Cal Women - FAST
7 Cal Men / 5 Cal Women - Slow

No rest between rounds.

Score: Total Time

Goal: Don't mess up the paces to get a better "score". Consistent paces each round.

COACHES NOTES
Easy pace and slow pace are different! Make sure you look at your monitor and pedal slower/less forcefully on the slow pace than the easy pace. During easy you should continue to use full body/arms. May give the arms a break and spin only with legs during the slow.

FAST is fast but not 100% since you get no rest after!