ENDURANCE | WEEK 43 | 10/17/2021
The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!
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 your choice of equipment is not listed below.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
5 Rounds
2 Min at a Moderate Pace
20 Seconds Rest
90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest
1 Min at a Fast Pace
10 Seconds Rest
30 Seconds at a 98% Effort Pace
3 Min Rest between Rounds
Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!
Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.
COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program
The rest - although short - is also important. Don't skip it.
Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.
Row Version:
5 Rounds
2 Min at a Moderate Pace
20 Seconds Rest
90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest
1 Min at a Fast Pace
10 Seconds Rest
30 Seconds at a 98% Effort Pace
3 Min Rest between Rounds
Score - Total distance - but DO NOT screw up the paces trying to get a better score.
Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.
COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program
The rest - although short - is also important. Don't skip it.
Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.
Bike Version:
5 Rounds
2 Min at a Moderate Pace
20 Seconds Rest
90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest
1 Min at a Fast Pace
10 Seconds Rest
30 Seconds at a 98% Effort Pace
3 Min Rest between Rounds
Score - Total calories - but DO NOT screw up the paces trying to get a better score.
**if using a bike measuring distance only, just put that in as calories and make a note in comments.
Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.
COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program
The rest - although short - is also important. Don't skip it.
Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.
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 Version:
5 Rounds
2 Min at a Moderate Pace
20 Seconds Rest
90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest
1 Min at a Fast Pace
10 Seconds Rest
30 Seconds at a 98% Effort Pace
3 Min Rest between Rounds
Score - Total calories - but DO NOT screw up the paces trying to get a better score.
**if using a piece of equipment measuring distance only, just put that in as calories and make a note in comments.
Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.
COACHES NOTES
This version is for anyone not running and also interested in using a piece of equipment that is NOT a rower or bike. It's the exact same - just dedicated for you :-)
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program
The rest - although short - is also important. Don't skip it.
Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.