ENDURANCE | WEEK 41 | 10/03/2021
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 it's own day. You know your fitness and recovery level - but that is our general suggestion.
Use this Endurance Conversion Chart if your choice of equipment is not listed below.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
Run 1 Mile
Rest 1 Min then
4 Rounds
400 Meter Sprint
Rest 1 Min after each Round (including the last one)
Then
Run 1 Mile
Score is total time including rest.
COACHES NOTES
Goal is steady and sustainable pace on the first mile. The 400s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second mile - shoot to make the second mile faster than the first.
Row Version:
Row 2000 Meters
Rest 1 Min then
4 Rounds
500 Meter Sprint
Rest 1 Min after each Round (including the last one)
Then
Row 2000 Meters
Score is total time including rest.
COACHES NOTES
Goal is steady and sustainable pace on the first 2k. The 500s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 2k - shoot to make the second 2k faster than the first.
Bike Version:
Bike 100 Cal (Men) / 75 Cal (Women)
Rest 1 Min then
4 Rounds
30 Cal Bike (Men) / 22 Cal Bike (Women)
Rest 1 Min after each Round (including the last one)
Then
Bike 100 Cal (Men) / 75 Cal (Women)
Score is total time including rest!
COACHES NOTES
Goal is steady and sustainable pace on 100/75 Cal. The 30/22 Cal should be HARD but not all out on the (all at a consistent and painful pace). Steady and sustainable pace on second 100/80 Cals - shoot to make the second set of 100/75 faster than the first.
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 Measured Distance Version:
Run 8 Min
Rest 1 Min then
4 Rounds
90 Second Sprint
Rest 1 Min after each Round (including last one)
Then
Run 8 Min
Score is distance if you are able to measure it!
COACHES NOTES
Goal is steady and sustainable pace on the first 8min. The 90sec sprints should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 8 min - shoot to go further in the second 8 min than the first.