ENDURANCE | WEEK 44 | 10/24/2021
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!
Ready to move for an entire 30 Min??
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:
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
Score is distance.
DO NOT mess up the paces to get a better score!
COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD mile.
Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!
Row Version:
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
Score is distance.
DO NOT mess up the paces to get a better score!
COACHES NOTES
Your ON pace should be similar to a pace if you were doing a HARD 2k row.
Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!
Bike Version:
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
Score is total calories.
DO NOT mess up the paces to get a better score!
COACHES NOTES
Your ON pace should be HARD.
Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!
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:
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace
Score is total calories. (If using a piece of equipment measuring distance only, just put that in as calories and make a note in comments.)
DO NOT mess up the paces to get a better score!
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 :-)
Your ON pace should be HARD.
Your rest pace should not be a stop but just a slower pace that will allow you to recover while still moving.
So, you will be moving the entire 30 minutes!