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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

ROW VERSION

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

BIKE VERSION

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order 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 its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

This week there is an RX or RX + option!

This is a workout that we did a few weeks before the CrossFit Games back in 2014. It is brutal if you do the 10 rounds. I suggest most of you stick to the 5 rounds unless you are used to that volume of running!!

We have done this workout before on SP. On both 05/19/2019 and 04/26/2020.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version (Unable to Measure Distance)

5 Rounds

4 Min ON
4 Min OFF

Extra Challenge: 10 Rounds - yes. This takes OVER an hour! Stick with 5 rounds if you have never run that much!!

Rest completely during the OFF. Stand, walk a bit.

Score: If you can use a watch or something that measures total distance that works!

COACHES NOTES
The goal for this one is to travel the same distance every round. Find your optimal pace.

Run Version

5 x 800 Meters

1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your mile PR pace (if you know what that is)

Extra Challenge: 10 Rounds (Same work to rest / same pacing)

COACHES NOTES
So for these if you have a 7 min mile PR - you will shoot for roughly 3:30-3:45 per 800. If you have a 6 min mile PR pace you will shoot for 3:00-3:15. If you don't know your PR mile time, don't worry about it. Just use the first two rounds to find your optimal, sustainable pace.

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.

ROW VERSION

Row Version

4 x 1000 Meters

1:1 Work to Rest Ratio (So you'll rest EXACTLY as long as the 800m took you to complete)

Goal: Same pace for each - just slightly slower than your 2k PR pace

Extra Challenge: 8 Rounds (Same work to rest / same pacing)

COACHES NOTES
So for these if you have a 8 min 2k PR - you will shoot for roughly 4:00 - 4:15 per 1000. If you have a 10 min 2k PR pace you will shoot for 5:00-5:15. If you don't know your PR 2k time, don't worry about it. Just use the first two rounds to find your optimal, sustainable pace.

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 1000s.

BIKE VERSION

Bike Version

5 x 60 Cal Bike
(Women 44 Cal Bike)

1:1 Work to Rest Ratio (So you'll rest EXACTLY as long as the 800m took you to complete)

Goal: Same pace for each

Extra Challenge: 10 Rounds (Same work to rest / same pacing)

COACHES NOTES
DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 60/44 Cal intervals.

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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.

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RUN VERSION

Run Version:

WARM UP
RUNNING WARM UP

WORKOUT

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min 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!

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

ROW VERSION

Row Version:

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min Between Rounds

Score: Total Distance

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end of the round). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

BIKE VERSION

Bike Version:

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min Between Rounds

Score: Total Calories

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end of the round). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

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.

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RUN VERSION

Run Version:

WARM UP
RUNNING WARM UP

WORKOUT

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

If that is too hard to calculate - don't even worry. Just put total distance and note you didn't separate it in the comments.

COACHES NOTES
If you don't have a way to measure total distance - don't even worry about it! Just get after it!

The EASY pace should be something you could sustain for a long time, but not TOO easy. Definitely not a walk and more than a jog.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

ROW VERSION

Row Version:

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

COACHES NOTES
The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

BIKE VERSION

Bike Version:

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total Calories from ON portion only. Do not count any calories done during the easy portion!

COACHES NOTES
The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving...even it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

ROW VERSION

Row Version:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

You could also have a goal PACE for the HARD intervals. For girls 2:05 or less (faster if you are good on the rower). Guys 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

BIKE VERSION

Bike Version:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Guys between 350-400+ Girls over 300 would be a TOUGH goal.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

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.

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

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.

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

Row Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

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

Bike Version:

6 Min ON Pace (0:00-6:00)
3 Min Rest Pace (6:00-9:00)
5 Min ON Pace (9:00-14:00)
2.5 Min Rest pace (14:00-16:30)
4 Min ON Pace (16:30-20:30)
2 Min Rest Pace (20:30-22:30)
3 Min ON Pace (22:30-25:30)
1.5 Min Rest Pace (25:30-27:00)
2 Min ON Pace (27:00-29:00)
1 Min Rest Pace (29:00-30:00)

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!

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.

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RUN VERSION

Run Version:

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total distance from all 4 rounds then divide that number by 4.

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!

ROW VERSION

Row Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total distance from all 4 rounds then divide that number by 4.

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!

BIKE VERSION

Bike Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total calories from all 4 rounds then divide that number by 4.

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!

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

WARM UP
Running Warm Up

WORKOUT

Run Version:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

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.

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 (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

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.

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 (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

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 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.

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.

Street Parking Endurance is posted once a week, on Sunday! Add these in wherever makes sense for your schedule. These workouts are great for those looking to build a bigger engine through adding in work on the rower, bike or running!

It is important with ALL of these workouts to keep in mind not to mess up the intended paces to get a better score!! That is not what we are training with these!!

For the most part we recommend doing the Endurance workout as a stand alone workout in it's own session or even it's own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

Score is total time including rest!

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 400, think of if you were in a race and needed to pass someone!

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 to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

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

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 90-second sprint, think of if you were in a race and needed to pass someone!

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 to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

Score is total time including rest!

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 500, think of if you were in a race and needed to pass someone!

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 to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

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

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 90-second sprint, think of if you were in a race and needed to pass someone!

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:

WARM UP
Running Warm Up

WORKOUT

Run 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 1 Mile

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on mile. HARD but not all out 400s (all a consistent and painful pace). Steady and sustainable pace on second mile - second mile faster than the first.

Run Version (no distance)

Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 8 Min

Score is distance if you are able to measure it!

COACHES NOTES
Goal is steady and sustainable pace on 8 min. HARD but not all out on the 90 seconds (all a consistent and painful pace). Steady and sustainable pace on second mile - second 8 min.

ROW VERSION

Row Version:

Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Row 2000 Meters

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the 2k. HARD but not all out 500s (all a consistent and painful pace). Steady and sustainable pace on second mile - second 2k faster than the first.

BIKE VERSION

Bike Version:

Bike 100 Cal (Men) /75 Cal (Women)

Rest 1 Min

4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

COACHES NOTES
Goal is steady and sustainable pace on 100/75 Cal. HARD but not all out on the 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 100/75 Cals.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone interested in building a bigger engine through the use of the rower, bike or running. Add this in wherever makes sense for your schedule.

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.

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:

WARM UP
Running Warm Up

WORKOUT

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

Score: Total Distance

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

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

The "rest" should be just that - REST! No distance covered here will count toward you score.

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.

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

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

Score: Total Distance

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

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

The "rest" should be just that - REST! No distance covered here will count toward you score.

Score is total distance.

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.

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

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

Score: Total Calories (Depending on the bike you may also use distance - just put it in comments).

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

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

The "rest" should be just that - REST! No calories biked here will count toward you score.

Score is total CALORIES.

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

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

This workout is 65 Min long as written. If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down. This will shorten the time by 21 total minutes. You can even start at 7 if you really need to!

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:

WARM UP
Running Warm Up

WORKOUT

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

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

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

Run Version - No Measured Distance:

Run 4 Min - MODERATE

Rest 2 Min

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

After final 20 Sec Rest

Run 3 Min - MODERATE

Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 sec Rest

Run 2 Min - MODERATE

Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Run 1 Minute - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

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!

ROW VERSION

Row Version:

Row 1000 meters - MODERATE

Rest 2 Min

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

After final 20 Sec Rest

Row 750 Meters - MODERATE

Rest 2 Min

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

After final 20 sec Rest

Row 500 Meters - MODERATE

Rest 2 Min

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

After final 20 Sec Rest

Row 250 Meters - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

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

BIKE VERSION

Bike Version:

Bike 4 Min - MODERATE

Rest 2 Min

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

After final 20 Sec Rest

Bike 3 Min - MODERATE

Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 sec Rest

Bike 2 Min - MODERATE

Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Bike 1 Minute - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total calories, but don't mess up the paces for YOU to try 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's own session or even it's own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version:

WARM UP
Running Warm Up

WORKOUT

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 Min 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 an example, the 12min has a 4min easy run, 4min moderate run, 4min 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 Min 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 12min has a 4min easy row, 4min moderate row, 4min 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 Min 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 an example, the 12min has a 4min easy bike, 4min moderate bike, 4min 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.

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

WARM UP
Running Warm Up

WORKOUT

Run Version:

1 Mile Sled Walk / Weighted Walk or Jog
2 Mile Run

See below for options.

Score is total time.

Mark how you did this in the comments.

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate height 15-20".

Then into your 2 miles.

Run Version - No Measured Distance:

15-20 Min Sled Walk / Weighted Walk or Jog
15-20 Min Run

See below for options.

Score is total distance (if you have a watch or app that can track it)

Mark how you did this in the comments.

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate height 15-20".

Then into your 15-20 minutes

ROW VERSION

Row Version:

1 Mile Sled Drag
4K Row

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate 15-20" height.

Then into your 4k Row.

BIKE VERSION

Bike Version:

1 Mile Sled Drag
250 Cal Bike Men / 175 Cal Bike Women

Score is total time!

Post in comments what you chose to do for first part!

So if you have a pull sled that would be the first choice. Load it with 75% of your bodyweight roughly (or go lighter if you need to). (For this one weight doesn't include the weight of the sled).

If you don't have a pull sled - here are your other options:

-Push sled loaded at 65% of bodyweight or lighter (take into account how heavy your sled is for this one).

-Sandbag Run (on your shoulders)

-Weight vest run

-You can even just use a backpack loaded at 13-20lbs for Women and 18-30# for Men.

-Farmer Carry (keep this pretty light)

-Barbell on back carry (50-60% bodyweight total or less)

-Med Ball/Plate Carry Jog

You may also sub 150 Step Ups with a sandbag or as a farmer carry or weight vest/med ball at a moderate 15-20" height.

Then into your Bike Cals!

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:

WARM UP
Running Warm Up

WORKOUT

Run Version - For if you have measured distances

3 Rounds

Run 400 meters HOT
Run 400 meters Slow
Run 300 meters HOT
Run 300 meters Slow
Run 200 meters HOT
Run 200 meters Slow
Run 100 meters HOT
Run 100 meters Slow

Rest 5 Min between rounds.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Run Version - For if you don't have a measured distance

3 Rounds

Run 1:30 HOT
Run 3:00 Slow
Run 1:15 HOT
Run 2:30 Slow
Run 1:00 HOT
Run 2:00 Slow
Run 0:30 HOT
Run 1:00 Slow

Rest 5 Min between rounds.

Score is total distance if you are able to measure it!

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

ROW VERSION

Row Version:

3 Rounds

Row 500 meters HOT
Row 500 meters Slow
Row 400 meters HOT
Row 400 meters Slow
Row 300 meters HOT
Row 300 meters Slow
Row 200 meters HOT
Row 200 meters Slow
Row 100 meters HOT
Row 100 meters Slow

Rest 5 Min between rounds.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

HOT - Means row hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

BIKE VERSION

Bike Version:

3 Rounds

Bike 1:30 HOT
Bike 3:00 Slow
Bike 1:15 HOT
Bike 2:30 Slow
Bike 1:00 HOT
Bike 2:00 Slow
Bike 0:30 HOT
Bike 1:00 Slow

Rest 5 Min between rounds.

Score is total calories from all 3 combined (not including rest, obviously).

HOT - Means bike hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT 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.

RUN VERSION

Running Version:

WARM UP
Running Warm Up

WORKOUT

Running Version (if 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.

ROW VERSION

Rowing 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. Moderate should be faster than slow!!

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

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

WARM UP
Running Warm Up

WORKOUT

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1

**You should have at least 1 day between run sessions.

RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST

Total: 2600 M

FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
REST = REST

SCORE: TOTAL TIME (including rest)

GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Run Version - No Measure

Run 1 Min - Hard
Rest 1:15
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - HARD
Rest 1:15
Run 2 Min - Moderate
No Rest
Run 1 Min - HARD

Total Time - 18 Min

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Distance if you are able to measure with a watch or something!

Goal: Go HARD!

ROW VERSION

Row Version

Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time

Goal: Go HARD!

BIKE VERSION

Bike Version

Cals = Men/Women

Bike 15/11 Cals - Hard
Rest 1:15
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - HARD
Rest 1:15
Bike 30/22 Cals - Moderate
No Rest
Bike 15/11 Cals - HARD

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time

Goal: Go HARD!