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
501	Jordan Seagrove	33	WA	USA		5,574m	2:09.1
502	Martin Dillon	53	Dunboyne	IRL	Irish Air Corps	5,573m	2:09.1
502	Ian Evans	51		USA		5,573m	2:09.1
504	Anders Persson	54	Helsingborg	SWE	Älmhult International Rowing Club	5,570m	2:09.2
504	Kevin Lance	53	Broomfield, CO	USA		5,570m	2:09.2
506	Sean Thomas	54		GBR		5,569m	2:09.2
507	Timothy Hermie	29		BEL		5,567m	2:09.3
508	Stefan Weber	38		GER		5,566m	2:09.3
508	Brad Yeom	38		KOR		5,566m	2:09.3
510	P Mac	38		USA		5,565m	2:09.3
511	Adrian Ward	56		GBR		5,561m	2:09.4
512	Simon Crampin	63	Huntingdon	GBR	Impressions Fitness Suite	5,560m	2:09.4
513	John Henrichsen	46	Nevada, TX	USA	Bedford Fire Department	5,559m	2:09.5
514	Darrin Fehr	38	Papillion, NE	USA	Nebraska Army National Guard (NEARNG)	5,558m	2:09.5
514	Andrew Liu	24		USA	reddit /r/ rowing	5,558m	2:09.5
514	Charles Audet-Gray	30		CAN		5,558m	2:09.5
517	Christophe BENEY	33		FRA		5,557m	2:09.5
517	Scott Segan	54	Allentown, PA	USA		5,557m	2:09.5
519	George Warwick	51	Halifax	GBR	Hollingworth Lake Rowing Club	5,556m	2:09.5
520	Serena Chiavaroli	38		ITA		5,555m	2:09.6
520	Chad Rexin	51	West Fargo, ND	USA	Darkhorse Rowing	5,555m	2:09.6
522	Nick Patel	46	Toronto, ON	CAN		5,551m	2:09.7
522	Jim Gegeckas	64	Downingtown, PA	USA	The Diamonds (Over Sixties Erging Group)	5,551m	2:09.7
524	Jason Baker	42	Oklahoma City, OK	USA		5,549m	2:09.7
525	Andrew Noble	50		GBR		5,547m	2:09.7
525	Lee Fairclough	41	Liverpool	GBR	reddit /r/ rowing	5,547m	2:09.7
525	Matt Gorle	41	Ross on Wye	GBR	Free Spirits	5,547m	2:09.7
528	Emm Karanikolas	51	Athens	GRE		5,546m	2:09.8
528	Bennie Wessels	46	Deventer	NED		5,546m	2:09.8
528	Jerry Kenney	49	Arlington, VA	USA	Darkhorse Rowing	5,546m	2:09.8
531	Mark Stroud	45	Brighton	GBR	CrossFit Hove	5,545m	2:09.8
532	Andreas Vasilatos	38		GRE		5,544m	2:09.8
532	Dan Pepper	41	Tulsa, OK	USA	American Firefighters	5,544m	2:09.8
534	Allen Batchelor	54	Oxfordshire	GBR	British Army	5,543m	2:09.8
534	Richard Turrell	45		GBR		5,543m	2:09.8
536	Tristan Riedel	13		USA		5,541m	2:09.9
536	John Adams	61		USA		5,541m	2:09.9
536	Mike Allen	47		USA		5,541m	2:09.9
539	Scott Jones	60		USA	The Diamonds (Over Sixties Erging Group)	5,540m	2:09.9
540	Peter Simons	44		USA		5,538m	2:10.0
540	Kim Geracie	65	Frisco, TX	USA	Row House West Frisco	5,538m	2:10.0
540	David Abell	55	NM	USA	RowAlong	5,538m	2:10.0
543	Theodore Witkamp	42	Fountain Valley, CA	USA		5,536m	2:10.0
544	Matthew Leeker	34		USA		5,535m	2:10.0
544	Sam Gooder	41	London	GBR		5,535m	2:10.0
546	Andreas Oberst	37		GER		5,534m	2:10.1
547	john choice	73	batemans bay	AUS	Age Without Limits	5,531m	2:10.1
547	Nicholas Stasi	36		USA		5,531m	2:10.1
549	Rob B	48	WI	USA	RowAlong	5,530m	2:10.1
549	Noah K	-		USA		5,530m	2:10.1