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
800	Alex Mü	48		GER		5,276m	2:16.4
802	Rob Kozlowski	46		USA		5,274m	2:16.5
803	Ralph Benzakein	64	West Islip, NY	USA	The Diamonds (Over Sixties Erging Group)	5,273m	2:16.5
803	Brian Rasefske	58	Sammamish, WA	USA	The Diamonds (Over Sixties Erging Group)	5,273m	2:16.5
805	Lars Holmström	53	Köping	SWE		5,272m	2:16.5
805	Aubrie Hill	35		USA		5,272m	2:16.5
807	Will Pareja	47	Chicago	USA		5,269m	2:16.6
807	Roger Vieira	25		USA		5,269m	2:16.6
807	Elizabeth Lee	39	Toronto, ON	CAN		5,269m	2:16.6
810	Michael Siapno	36	Pasig	PHI		5,268m	2:16.6
810	Nadia De Toni	39	Caxias do Sul	BRA		5,268m	2:16.6
812	Richard Imenes	38		NOR		5,266m	2:16.7
813	Jim Sears	52		USA		5,265m	2:16.7
814	Lorenzo Zoccola	38		ITA		5,264m	2:16.7
814	Manfred Dahm	54		GER		5,264m	2:16.7
814	Zac Danowski	37		USA		5,264m	2:16.7
814	Michael Woods	43		USA		5,264m	2:16.7
818	Ryan Modin	36		USA		5,263m	2:16.8
819	miguel ramos	54		USA		5,262m	2:16.8
820	Jose Pombo	44		AFG		5,260m	2:16.8
821	Ed Dobeck	43		USA		5,259m	2:16.9
822	Anneke Hallebeek	58		NED	The Diamonds (Over Sixties Erging Group)	5,258m	2:16.9
822	Michael Colby	36	Highlands Ranch, CO	USA		5,258m	2:16.9
822	Gauri Metsoja	44	Apex, NC	USA		5,258m	2:16.9
825	Niki Heinecke	43	Berlin🚣	GER	Team Ruderathlet	5,256m	2:16.9
826	Li Dan	40	Beijing	CHN		5,255m	2:17.0
827	Freek Giele	49	Almere	NED	reddit /r/ rowing	5,254m	2:17.0
827	Niclas Henrichs	29		GER		5,254m	2:17.0
829	Michael Netting	52		GBR	Royal Electrical And Mechanical Engineers	5,251m	2:17.1
830	Joshua Cory	37	Campbell, TX	USA		5,250m	2:17.1
831	Mark Huang	39		CHN		5,248m	2:17.1
832	Allen Doyle	45		RSA		5,247m	2:17.2
833	Tori Gandy	30		CAN		5,246m	2:17.2
834	Nate Anderson	45		USA		5,245m	2:17.2
834	Mark Hudjohn	51	Stafford , VA	USA	U.S. Army Veterans	5,245m	2:17.2
836	Bob Cook	45		CAN		5,244m	2:17.2
837	Todd Heyne	52	Lincoln, NE	USA	U.S. Navy Veteran	5,243m	2:17.3
837	Steve Phillips	55	Saundersfoot 🏴󠁧󠁢󠁷󠁬󠁳󠁿	GBR		5,243m	2:17.3
837	Andres Carazo	60	Elkins Park, PA	USA	Bachelors Barge Rowing Club	5,243m	2:17.3
837	Robert Edward	57	Honolulu, HI	USA		5,243m	2:17.3
841	Meredith Larsen	37	NY	USA		5,242m	2:17.3
842	kevin potter	40		GBR		5,241m	2:17.3
842	CARRE BRUNO	54	LANESTER	FRA		5,241m	2:17.3
844	Dan Kalas	59	East Hampton, CT	USA	The Diamonds (Over Sixties Erging Group)	5,240m	2:17.4
845	Ivan Grga	39		CRO	Ultimate Performance Gym	5,238m	2:17.4
846	Darren Dunne	50	Brighouse	GBR		5,236m	2:17.5
846	Viktor Bauer	43	🇦🇹	AUT		5,236m	2:17.5
846	Zack C	35	Seattle, WA	USA	reddit /r/ rowing	5,236m	2:17.5
849	Joe Peiso	63	Hendersonville, NC	USA	University of Florida	5,235m	2:17.5
850	Michael Swallow	49		USA		5,231m	2:17.6