For this week's Endurance we are posting 5k/10k run options since normally we would be hosting our meet up in Hawaii for the Ultimate Hawaiian Trail Run this weekend! For more info on the the trail run and how you can support the Keala Foundation which provides an amazing after school support program for the kids on Kauai head to Members Only > Get Involved > UHTR x SP Virtual Run.

Of course there are bike/row options here too!

The idea is to choose ONE of the following and do it this week. Not ALL of them.

Use this Endurance Conversion Chart if your choice of equipment is not listed below.

WARM UP
RUNNING WARM UP

WORKOUT

Run Versions:

5k Run

*if you have no way of tracking your distance -
Run at a moderate pace for 25-30 Min

- OR -

10k Run
*if you have no way of tracking your distance -
Run at a moderate pace for 50-60 Min

Row Versions:

5k Row

- OR -

10k Row

Bike Versions:

20 Min Max Cal Bike

- OR -

40 Min Max Cal Bike

COACHES NOTES
Shooting for around 300 Cals for Men and 200 Cals for Women if you go with the 20 min option. For the 40 min option, men are looking for 450-500 cals and women are looking for 350-400!

If you have a different type of bike - you can still do this one and just go for distance or calories! Regardless of what bike you have just cruise at an uncomfortable but sustainable pace!

For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.

For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!

Timed / No Distance Versions:

25-30 Min Run (or Other Equipment)

- OR -

50-60 Min Run (or Other Equipment)