This workout is the first workout from the new "SP Endurance On-Ramp Program" - one of the new series you will be able to find on the new my.streetparking.com logging platform. COMING VERY SOON!

These sessions have been put together to help you build confidence in doing interval and endurance type training. These sessions can be completed with running on the road or a treadmill, an air bike (like an Assault Bike), a rowing machine (like Concept 2 Rower), a bike erg (Concept 2 Bike Erg), or any other type of endurance based activity of your choice.

All of these sessions are "time" based instead of distance based. There is a pacing chart that you may reference to know how each effort and interval should feel based on the instruction. Remember, it's more important to stick to the suggested pacing than to try and improve your "score".

This program is the perfect preparation for the Street Parking 52 Week Endurance Program - or just to build confidence and stamina in general.

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Run
Rest 30 Seconds

Score: May enter total distance in notes if you have that info!

COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

Row Version:

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Row
Rest 30 Seconds

Score: May enter total distance in notes.

COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

Bike Version:

Assault Bike

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Assault Bike
Rest 30 Seconds

Score: May enter total calories in notes.

COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

Bike Erg

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Bike
Rest 30 Seconds

Score: May enter total distance in notes.

COACHES NOTES
The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.

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:

15 Rounds (15 Minutes Total)

30 Seconds (Moderate) Movement
Rest 30 Seconds

Score: Enter total calories or distance in notes.

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 :-)

The goal for this one is not to go too crazy. Keep the pace at a slightly uncomfortable but sustainable pace for 30 seconds - rest for 30 seconds. Repeat this a total of 15 times - or 15 minutes total! The goal here is to keep your pace the same for all 15 intervals.