Workout of the Day

« September 7, 2022 »

4 x 6 minutes with rate changes. 2 minutes rest between intervals.

4 x 6 minutes of work with two minutes rest between intervals. Each 6 minute interval is split into 3 minutes then 2 minutes then 1 minute at different stroke rates or cadence. RowErg: 3 minutes at 22, 2 minutes at 24, 1 minute at 28. SkiErg: 3 minutes at 33, 2 minutes at 36, 1 minute at 42. BikeErg: 3 minutes at 78, 2 minutes at 82, 1 minute at 90.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
101	Solita Bergelt	33		USA	Street Parking	9,911m	2:25.2
102	Oliver Curwen	18		GBR		9,905m	2:25.3
103	Susan Brennan	62	Rustington	GBR	The Diamonds (Over Sixties Erging Group)	9,822m	2:26.6
104	Horst Maier	61	Neuötting	GER	GERMAN Rowers and FRIENDS United	9,781m	2:27.2
105	Gordon Cormack	65	Waterloo Ontario	CAN	The Diamonds (Over Sixties Erging Group)	9,695m	2:28.5
106	Nils Pfaffelberger	39	Hamburg	GER		9,664m	2:29.0
107	Cherie Christopherson	41		USA		9,601m	2:29.9
108	lorinda c	-	VA	USA		9,583m	2:30.2
109	Josh Godwin	40		USA		9,560m	2:30.6
110	Christina Sass	42		GBR		9,516m	2:31.3
111	Guðrún Guðmundsdóttir	37		DEN		9,504m	2:31.5
112	Sorros Bill	72	Shenzhen	CHN	Yale University	9,482m	2:31.8
113	Dale Kim	38		USA		9,465m	2:32.1
114	Vicki Sue Merry	65	Cantonment, FL	USA	U.S. Navy	9,462m	2:32.1
114	Dudley Raine	52	Lynchburg, VA	USA		9,462m	2:32.1
116	Fabrice Sauzeau	57		FRA	French Air Force	9,376m	2:33.5
117	Chris Humphrey	43	WA	USA		9,371m	2:33.6
118	Tanya Eckert	54		USA	Syracuse University	9,350m	2:34.0
119	Mira Caso	34		SUI		9,304m	2:34.7
120	Joshua Jackson	35	Lakeland , TN	USA	Memphis Fire Department	9,301m	2:34.8
121	Clive(TAID) Bourton	76	Clevedon⛷🚴🚣‍♀️	GBR	TEAM TONS	9,231m	2:35.9
121	Sarah Williamson	46		GBR		9,231m	2:35.9
123	Bénédicte Hutin	48	Vendée 85	FRA	Coach-Rameur.com	9,207m	2:36.4
124	Jeewon Bae	33		KOR		9,191m	2:36.6
125	Barbara Bayer	-	Nasushiobara, Tochigi	JPN	Japan & Friends Indoor Rowers	9,176m	2:36.9
126	Marcin Kiczula	38		POL		9,051m	2:39.0
127	Sandra Benjamin	57	Saginaw, MI	USA	USAF Veterans	9,029m	2:39.4
128	Gereon Simon	48		GER		8,991m	2:40.1
129	Brenda Mans	41		BEL	Belgian Air Force	8,989m	2:40.1
130	Barry Lynch	46	Burntisland	GBR		8,924m	2:41.3
131	Marie Graham	44	McKinney, TX	USA		8,841m	2:42.8
132	finbarr whelan	53		IRL		8,644m	2:46.5
133	Jameson Halnon	35	Morristown, VT	USA	Concept2, Inc, Morrisville, VT	8,577m	2:47.8
134	Malcolm Freeney	48	Upper Marlboro, MD	USA		8,524m	2:48.9
135	Nicola Murphy	31		IRL		8,401m	2:51.4
136	Jan Stevenson	70	Broomfield, CO	USA	LUNA-TICS	8,340m	2:52.6
137	Anne Seeley	75	Quilcene, WA	USA	Team Diamonds	8,285m	2:53.8
138	Chelsea Kendell	29		USA		7,911m	3:02.0
139	Dena Hirchak	53		USA	Concept2, Inc, Morrisville, VT	7,699m	3:07.0
140	Maple Dream	31	Xinjiang Karamay	CHN		7,672m	3:07.6
141	Axel S	9		USA		6,121m	3:55.2
142	Heather Watson	68	Melbourne, VIC	AUS	Ergfit	5,553m	4:19.3