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.

**This particular workout (the measured running version) is a sample from the 5k Program that you can find under Extra Programs on the Members Only website!

RUN VERSION

Run Version

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2

**Should be at least one day between run sessions

RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN

STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS

NO REST BETWEEN. GO RIGHT FROM WALK INTO NEXT SPRINT.

Total: 3400m

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70% SUSTAINABLE AND VERY COMFORTABLE
SPRINT = ALL OUT
WALK = DON'T STOP - WALK

SCORE: TOTAL TIME

GOAL: Don't mess up paces to get a better score. Hit those SPRINTS hard! Try to have them all be the same time. Learn how to SPRINT and recover to SPRINT again when you are already fatigued.

**This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!

Total meters does not include 100m walks!

Run: No Measured Distance

Run 4 Min - Moderate

Rest 3 Min

Run 4 Min - Easy

Rest 3 Min

Run 4 Min - Moderate

Rest 3 Min

Straight into:

4 Rounds

20 Second Sprint
40 Seconds SLOW

Score: Total Distance if you have a way to measure.

Goal: Don't mess up the paces to get a better score.

ROW VERSION

Row Version

Row 1000 Meters - Moderate

Rest 3 Min

Row 1000 Meters - Easy

Rest 3 Min

Row 1000 Meters - Moderate

Rest 3 Min

Straight into:

4 Rounds

Row 150 Meters - Sprint
Row 150 Meters - SLOOOW

Score: Total Time

Goal: Don't mess up the paces to get a better score.

BIKE VERSION

Bike Version

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Easy

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Straight into:

4 Rounds

SPRINT 10 Cal Men / 7 Cal Women
Then
10 Cal Men / 7 Cal Women - SLOOOW

Score: Total Time

Goal: Don't mess up the paces to get a better score.

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 it' own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version

2 Rounds

Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total time including rest!


Run - No Measured Distance:

2 Rounds

Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total distance if you end up using a GPS watch or something that you can measure.

ROW VERSION

Row Version

2 Rounds

Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total time including rest!

BIKE VERSION

Bike Version

2 Rounds

Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total calories. Do NOT mess up the paces to try and get a better score!

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.

RUN VERSION

Run Version

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

RX+ (and Murph crew) wear your vest!!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

ROW VERSION

Row Version

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

BIKE VERSION

Bike Version

4 Rounds

2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round. Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

This workout is from the Street Parking + Aerobic Capacity 5k Program that can be found under Extra Programs.

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.

RUN VERSION

Run Version

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 2 (Time)

**There should be at least 1 day between run sessions.

RUN 3200 M - EASY
NO REST
RUN 1600 M - MODERATE

TOTAL: 4800 M

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

SCORE: TIME FOR THE WHOLE THING. DON'T MESS UP PACES! PUT TIME FOR FINAL 1600 IN COMMENTS.

GOAL: LEARNING TO PACE AND NOT COME OUT TOO HOT. FINISHING STRONG!

Run Workout (No Measure):

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.

This workout teaches us to pace early (not peacock) and finish strong.

ROW VERSION

Row Version

Row 4000 Meters - Easy Pace

No Rest

Row 2000 Meters - Moderate Pace

Total: 6000 Meters

Score: Total time for 2000 Meters Only

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

Rough Estimate on Time Goal:

4000 Meters - Around / Under 20-22 Min
2000 Meters - Around / Under 9-10 Min

This workout teaches us to pace early (not peacock) and finish strong.

BIKE VERSION

Bike Version

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.

Rough Estimate on Calorie goal:
260+ Men
210+ Women

This workout teaches us to pace early (not peacock) and finish strong.

Ready to move for a whole 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.

RUN VERSION

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!

RX + - wear a vest if you are into that sort of thing.

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

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!

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

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!

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!

RUN VERSION

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

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.

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.

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

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

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.

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.

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

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

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a bike with distance just put that in 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.

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.

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.

RUN VERSION

RUN VERSION: (FOR METERS)

PART 1: 5 Minutes Max Distance

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk. Nothing that happens during the REST can count toward your total distance.

RUN VERSION: (NO MEASURED DISTANCE)

PART 1: 5 Minutes @ Hard Pace

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF @ Hard Pace

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF @ Hard Pace

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF @ Hard Pace

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: This one is for those of you who might not have a way to measure total distance but still want to get some running in.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk.

ROW VERSION

ROW VERSION: (DISTANCE)

PART 1: 5 Minutes Max Distance

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow row or recovery row. Nothing that happens during the REST can count toward your total distance.

BIKE VERSION

BIKE VERSION: (CALORIES)

PART 1: 5 Minutes Max Calories

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Calories

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Calories

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Calories

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL calories added from all four parts - but note calories for each part in comments

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow cycle or recovery pace. Nothing that happens during the REST can count toward your total calories.

RUN VERSION

Run Version

Max Effort 10k Run

Run, jog, walk - or do a combo of all 3! It's time to test your time for this distance!

Not ready for a 10k?

Swap out to a 5k and put in comments that you modified - until next time when you'll be READY!!

Run (No Measured Distance)

Max Distance Run in 50 Min

Run, jog, walk - or do a combo of all 3!

Not ready for 50 Min? Swap out to a 25 Min effort and put in comments that you modified - until next time when you'll be READY!!

 You'll need a watch or some other device to track distance. If not just score 0 and just note your time in the comments!

ROW VERSION

Row Version

Max Effort 10k Row

Let's do this! Find a pace and hold on tight!

Not ready for this distance? Lower to a 5k and get a time for that first - and next time you will be ready for this one!

Just make a note in comments.

BIKE VERSION

Bike Version

Max Calories/Distance Bike in 45 Min

Saddle up!

Depending what bike you have - measure calories or distance over 45 min!

RUN VERSION

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.

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.

Run Version (no distance)

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!

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.

ROW VERSION

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.

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 Version

Bike 100 Cal (Men) /80 Cal (Women)

Rest 1 Min then

4 Rounds
25 Cal Bike (Men) / 22 Cal Bike (Women)
Rest 1 Min after each Round (including the last one)

Then

Bike 100 Cal (Men) / 80 Cal (Women)

Score is total time including rest!

Goal is steady and sustainable pace on 100/80 Cal. The 25/22 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 100/80 faster than the first.

RUN VERSION

Run Version

For Time
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can  for 1 Min...

Keep repeating until you have carried the object a total of:

RX: 800 Meters

RX+: 1200 Meters

Objects may include:

Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate

Weight for Object should be

Men: 60# plus if possible
Women: 40# Plus if possible

So the way this works if you were on a track for example. You would leave your object at the start line. At 3-2-1 go you would run 400 meters. When you get  back to the object you pick it up and run as FAR as you can with it in 1 min. When 1 min is up - you put it down and run 400 meters again. So let's say I got 75 meters with it in 1 min. I drop it there and circle back around to it. Pick it up again - and go as far as I can in one minute - drop it and loop around. Keep doing this until the OBJECT as traveled the RX or RX+ Distance.

You will need to wear a watch!

You can also do this with like a farmers walk!

This is another one Coach Hinshaw made me do a long time ago and it was awful. I basically did it on a 400 meter loop. I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.

If you do not have a way to track your meters for the run and/or object carry, you can do something similar to the Row/Bike version but with 400m Run and 1 minute of step ups!

ROW VERSION

Row Version

7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

BIKE VERSION

Bike Version

7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

RUN VERSION

Run Version

12 Min Run
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Run
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Run
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Run
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4 min easy run, 4 min moderate run, 4 min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

ROW VERSION

Row Version

12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy row, 4 min moderate row, 4 min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

BIKE VERSION

Bike Version

12 Min Bike
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Bike
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Bike
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Bike
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy bike, 4 min moderate bike, 4 min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

RUN VERSION

Running Version
(you have marked distances)

7 Rounds
Jog 200 Meters - Pretty Chill
300 Meters HARD
100 Meter Walk

No rest between rounds.

The 300 meters is HARD but can't be 100% because you need to go straight into the walk and then straight into the next round.

Running Version
(not sure on distances)

7 Rounds
Jog 2 Min
1 Min HARD
1 Min Walk

No Rest between rounds.

The jog is moderate but chill. The HARD is HARD but not 100% because you need to be able to walk for 1 min and then go straight into next round.

This is a 28-minute effort.

ROW VERSION

Row Version

7 Rounds
Row 250 Moderate/Chill Pace
Row 350 Meters HARD
Row 150 Meters SLOW

No rest between rounds

The Moderate/chill pace needs to be different than the slow pace. Moderate/chill is faster.

Hard is hard, but can't be 100% because you will go into the slow row immediately and then immediately into the next round.

BIKE VERSION

Bike Version

7 Rounds
15 Cal Men / 10 Cal Women - Moderate Pace
20 Cal Men / 15 Cal Women
HARD
10 Cal Men / 7 Cal Women Slow

No rest between rounds.

Moderate pace and slow pace are different! Make sure you look at your monitor and pedal slower/less forcefully on the slow pace than the moderate pace.

Hard is hard but not 100% since you get no rest after!

For this week's Endurance we are posting 5k/10k run options since normally we would be hosting our meet up in Hawaii for the Ultimate Hawaiian Trail Run this weekend! For more info on the the trail run and how you can support the Keala Foundation which provides an amazing after school support program for the kids on Kauai head to Members Only - Connect - Ultimate Hawaiian Trail Run.

Of course there are bike/row options here too!

The idea is to choose ONE of the following and do it this week. Not ALL of them.

RUN VERSION

Max Effort 5k Run

If you have no way of tracking your meters, simply run at a moderate pace for 25-30 minutes!

Max Effort 10k Run

If you have no way of tracking your meters, simply run at a moderate pace for 50-60 minutes!

ROW VERSION

Max Effort 5k Row

Max Effort 10k Row

BIKE VERSION

20 Min Max Cal Bike

Shooting for around 300 Cals for Men and 200 Cals for Women

If you have a different type of bike - you can still do this one and just go for distance or calories!

40 Min Max Cal Bike

Men looking for 450-500 Cals
Women looking for 350-400 Cals

Regardless of what bike you have just cruise at an uncomfortable but sustainable pace for 40 min!

RUN VERSION

Run Version

Run 800 meters - MODERATE
Rest 2 Min

8 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 600 Meters - MODERATE
Rest 2 Min

6 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 sec Rest...

Run 400 Meters MODERATE
Rest 2 Min

4 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 200 Meters Moderate

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

Run Version
No Measured Distance

Run 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds  HARD
(20 Sec Rest between)

After final 20 Sec Rest...

Run 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between)

After final 20 sec Rest...

Run 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between)

After final 20 Sec Rest...

Run 1 Minute Moderate

Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

ROW VERSION

Row Version

Row 1000 meters - MODERATE
Rest 2 Min

8 x 250 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 750 Meters - MODERATE
Rest 2 Min

6 x 250 Meters HARD
(20 Sec Rest between 200s)

After final 20 sec Rest...

Row 500 Meters MODERATE
Rest 2 Min

4 x 250 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 250 Meters Moderate

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

BIKE VERSION

Bike Version

Bike 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds  HARD
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between)

After final 20 sec Rest...

Bike 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 1 Minute Moderate

Score is total calories, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

RUN VERSION

Run Version
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Mark your total distance if you are able to measure it.

Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

ROW VERSION

Row Version
(For total distance)
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Score = Total Meters

Altogether this one is 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

BIKE VERSION

Bike Version
(For Calories)
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Score = Total Calories

Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

RUN VERSION

Run Version
(Measurable Distance)

8 Rounds
200 Meters Slow Jog
200 Meters Sprint
Rest 1 Min

This one is pretty simple! As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!

Run Version
(No Measured Distance)

8 Rounds
1:15 Slow Jog
:45 Sprint
Rest 1 Min

Pretty simple. As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance. This one is 23 minutes total, including rest.

ROW VERSION

Row Version

8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

This one is pretty simple! As soon as you hit that 250 meter mark from the slow pace - you hit the gas pedal and never look back!

BIKE VERSION

Bike Version

8 Rounds
1:15 Slow Spin
:45 ALL OUT
Rest 1 Min

Score is calories.

Pretty simple. As soon as you hit 1:15 turn on the gas and never look back!

This one is 23 minutes total, including rest.

RUN VERSION

Run Version

2 Rounds

Run 800 Meters - HARD
2 Min Recovery Jog
Run 600 Meters - HARD
2 Min Recovery Jog
Run 400 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow jogs and the first 2 min rest. Clock stops after second 400.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Jog = not walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!


Run Version No Distance Measured:

2 Rounds

Run 4 Min - HARD
2 Min Recovery Jog
Run 3 Min - HARD
2 Min Recovery Jog
Run 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Measure the total distance for a score if possible.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Jog = not  walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

ROW VERSION

Row Version

2 Rounds

Row 1000 Meters - HARD
2 Min Recovery Row Slow
Row 750 Meters - HARD
2 Min Recovery Row Slow
Row 500 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow recovery rows and the first 2 min rest. Clock stops after second 500.

Hard = really uncomfortable but sustainable for the time assigned.

Row Slow = at least keep the screen on....

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

BIKE VERSION

Bike Version

2 Rounds

Bike 4 Min - HARD
2 Min Recovery Spin
Bike 3 min - HARD
2 Min Recovery Spin
Bike 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should get you same number of cals as Round 1!

Score time is TOTAL calories including those from the slow recovery spins. Stop counting cals after second 2 Min Bike.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Spin = keep moving but very very chill.

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.

RUN VERSION

Run Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

ROW VERSION

Row Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

BIKE VERSION

Bike Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

RUN VERSION

Run Version
Run 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk

Then

Rest 3 Min

Then

Run 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.


Run Version - No Measured Distance
Run 5 Min

Rest 3 Min

Then

10 Rounds
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk

Then

Rest 3 Min

Then

Run 5 Min

Score is distance on the second 5 min run if you can measure it

5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog.  No rest during that 10 round part.

ROW VERSION

Row Version
Row 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Chill Row
150 Meter SPRINT Row
30 Seconds Rest

Then

Rest 3 Min

Then

Row 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

BIKE VERSION

Bike Version
Bike 70 Cal (Men) 50 Cal (Women)

Rest 3 Min

Then

10 Rounds
5 Cal Bike Chill
8 Cal (Men) 6 Cal (Women) Bike SPRINT
30 Seconds Rest

Then

Rest 3 Min

Then

Bike 70 Cal (Men) 50 Cal (Women)

Score is your slowest 70/50 cal time. (They should be close to the same!)

RUN VERSION

Run Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same distance for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average distance for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

ROW VERSION

Row Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

BIKE VERSION

Bike Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.