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
649	JessE FosteR	41		USA		5,431m	2:12.5
652	MINSEO KOO	44	Gwangyang	KOR		5,429m	2:12.6
652	Rupert West	51	Enniskillen	GBR		5,429m	2:12.6
652	Gasan Osojnik	40		SLO		5,429m	2:12.6
655	Tom Clark	44	Taipa	NZL		5,428m	2:12.6
656	mick day	60	Torpoint Cornwall.	GBR	Royal Navy Veterans	5,427m	2:12.6
657	Michael Davis	52		USA	The Old Breed	5,426m	2:12.6
658	marko r	52	Bogdanovci	CRO		5,425m	2:12.7
658	Kelley Baker	52	CA	USA		5,425m	2:12.7
658	Cody Jones	46		USA	Randall County Sheriff’s Office	5,425m	2:12.7
661	Maciej Pas	43		GER		5,424m	2:12.7
661	Gregory Stansel	38	OR	USA		5,424m	2:12.7
663	Jim McLaughlin	67	PV, NY	USA	The Diamonds (Over Sixties Erging Group)	5,423m	2:12.7
664	Scott Maguire	46		GBR		5,422m	2:12.7
665	Markus Tüngler	61	Kleinhegesdorf (Apelern)	GER		5,421m	2:12.8
665	Peter Assaad	44		CAN		5,421m	2:12.8
667	Benjamin Spicer	40		USA		5,420m	2:12.8
668	Ben Emch	47		USA		5,419m	2:12.8
669	Seth Rothschild	32	Littleton, MA	USA		5,418m	2:12.8
669	Orange Future	48		GBR	RowAlong	5,418m	2:12.8
671	Jeffery Brown	53		USA		5,417m	2:12.9
672	Paul Melko	54	Westerville, OH	USA	Katzenmoyer Performance	5,416m	2:12.9
673	Jean Michel COUPE - Just Row It	73	Ouzouer le Marché	FRA	FRENCH INDOOR ROWERS TEAM	5,410m	2:13.0
673	David R	34		USA		5,410m	2:13.0
673	Aaron Cools	36		BEL		5,410m	2:13.0
676	Richard Woodham	42	Louisville, KY	USA		5,409m	2:13.1
677	Peter Brown	55	Wakefield	GBR		5,408m	2:13.1
677	Roy Kelsey	50	Casselberry, FL	USA	Orlando Rowing Club	5,408m	2:13.1
679	Yongle Lee	48		KOR	DDANZI	5,407m	2:13.1
679	Ian Roberts	54	Sheffield	GBR		5,407m	2:13.1
681	Shaun Harrison-Fuller	54	Cambridgeshire	GBR	HM Coastguard	5,405m	2:13.2
682	Ashley Colvin	35		USA	CrossFit Town Center	5,402m	2:13.2
683	Nancy Ol	38	Philadelphia, PA	USA		5,398m	2:13.3
684	Stacey Hines	58		USA		5,395m	2:13.4
684	Speros Koumparakis	47		USA		5,395m	2:13.4
686	Dean Davis	53	Decatur, IL	USA		5,393m	2:13.5
686	JB L	41		FRA		5,393m	2:13.5
686	Robert Kearney	50		IRL		5,393m	2:13.5
689	Andreas L.	38	Saarbrücken	GER		5,392m	2:13.5
690	David Johnson	69	Cedar Rapids, IA	USA	The Diamonds (Over Sixties Erging Group)	5,389m	2:13.6
690	Sofie Valk	34		GER		5,389m	2:13.6
690	Craig Schouten	46	Bellingham, WA	USA	University of Washington - Alumni	5,389m	2:13.6
693	Michael Tarrant	49	Marlborough	GBR		5,388m	2:13.6
694	Andre Fernandez	45		BRA		5,387m	2:13.6
695	Vincent Cascella	54		USA		5,385m	2:13.7
696	Seung Yeon Kim	43		KOR		5,384m	2:13.7
696	Benjamin Deporte	53	Toulouse	FRA		5,384m	2:13.7
698	Ugo Passarin	60	Novara	ITA	The Diamonds (Over Sixties Erging Group)	5,383m	2:13.7
698	Anthony Brannon	54		USA		5,383m	2:13.7
700	Dan Pruett	45	Welwyn Garden City	GBR		5,379m	2:13.8