ENDURANCE | WEEK 45 | 10/31/2021
Trick or Treat! This workout has both....Happy Halloween!
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!
This workout is from the Street Parking + Aerobic Capacity 5k Program (the run version anyway) that can be found under Extra Programs on the Members Only Website!
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.
WARM UP
RUNNING WARM UP
WORKOUT
Run Version:
Run 3200 Meters - Easy Pace
NO REST
Run 1600 Meters - Moderate Pace
Total: 4800 Meters
Score: Total Time
Goal: Don't mess up the paces just to get a better score.
COACHES NOTES
Easy= 60-70% / very comfortable
Moderate= 75-80% / sustainable but slightly uncomfortable
This workout is all about learning to pace - not coming out too hot - and finishing strong!
Row Version:
Row 4000 Meters - Easy Pace
NO REST
Row 2000 Meters - Moderate Pace
Total: 6000 Meters
Score: Total Time
Goal: Easy pace should be comfortable. Moderate pace should be harder than that.
COACHES NOTES
Easy= 60-70% / very comfortable
Moderate= 75-80% / sustainable but slightly uncomfortable
This workout is all about learning to pace - not coming out too hot - and finishing strong!
Bike Workout:
Bike 16 Min - Easy Pace
NO REST
Bike 8 Min - Moderate Pace
Score: Total Calories (or distance depending on the bike)
Goal: Easy pace should be comfortable. Moderate pace should be harder than that.
COACHES NOTES
Easy= 60-70% / very comfortable
Moderate= 75-80% / sustainable but slightly uncomfortable
This workout is all about learning to pace - not coming out too hot - and finishing strong!
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:
Run 16 Min - Easy Pace
NO REST
Run 8 Min - Moderate Pace
Score: Total Distance if you can measure on a watch etc.
Goal: Easy pace should be comfortable. Moderate pace should be faster than that.
COACHES NOTES
Easy= 60-70% / very comfortable
Moderate= 75-80% / sustainable but slightly uncomfortable
This workout is all about learning to pace - not coming out too hot - and finishing strong!