Endurance

October 22, 2020

8

-

10

minutes warming up

24

-

minutes working out

This workout is meant to build our aerobic capacity and is a great balance to the high intensity workouts we've had this week.

Coaching

Do this workout live with an attentive and entertaining coach!

For Distance

Run, Bike, Row 👟 🚲 🛶
4 Rounds
5 minutes at moderate pace (75%-ish)
1 minute at easy pace (40-50%-ish)

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Your goal is to try to maintain your 75% effort throughout the 5 minutes. 75% is about moderate, which is somewhere between hard and easy. You should still feel somewhat challenged, but definitely still be able to keep the pace. Check out the video for a quick running tip!

Movement

Adjust to 3 minutes at a moderate pace, 2 minutes at an easy pace.

🤰 Mama Birds

*During pregnancy and postpartum, it’s best to skip rowing as the end range of this movement is very similar to a crunch or hollow hold and can causing bridging. if neither running or biking feels good (pressure, incontinence, hip pain, low back discomfort), please switch to:

8 rounds:
30 seconds farmers carry
30 seconds rest

Have a question? Chat with your coach.

Get Ready

⏱ Clock set to stopwatch. Or if you have a workout timer, set intervals to 5 minutes work and 1 minute rest.

Warm-up

2 min @ easy pace

Then, about 20 seconds of each for 2 rounds:
Bird Peckers
Ankle Circles
Butt-kickers
High-knees

2 min. @ moderate pace

See warm-up details
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Endurance

October 22, 2020

8

-

10

minutes warming up

24

-

minutes working out

This workout is meant to build our aerobic capacity and is a great balance to the high intensity workouts we've had this week.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2020-10-22 Endurance by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.