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
1000	Tomasz Wrona	40	Krokstadelva	NOR		5,062	2:22.2
1000	Geunpil Kim	43		KOR		5,062	2:22.2
1003	Brian Hemati	42	TX	USA	Texas Dept of Public Safety - State Trooper, Hwy Patrol	5,059	2:22.3
1004	Meredith Breiland	44	Milton, VT	USA	Concept2, Inc, Morrisville, VT	5,058	2:22.3
1004	Jerome Kilbride	29		IRL		5,058	2:22.3
1006	John Smigal	58		USA		5,056	2:22.4
1006	R T	31		CAN		5,056	2:22.4
1008	Nicolas Boutinon	52	East Molesey	GBR	FRENCH INDOOR ROWERS TEAM	5,055	2:22.4
1009	Jason Loeb	50		USA		5,054	2:22.4
1010	Brian Daigle	57	Port Saint Lucie, FL	USA	Dry River Sculls IRC	5,053	2:22.4
1011	Bryan Scott	55		GBR		5,051	2:22.5
1012	jim Belcher	55		USA		5,050	2:22.5
1012	Arthur Peterson	49		USA		5,050	2:22.5
1014	Jess DiCarlo	51	Pittsburgh, PA	USA		5,048	2:22.6
1015	Helle Nielsen	57		DEN		5,047	2:22.6
1016	Steven Ruden	64	Fountain Hills, AZ	USA	The Diamonds (Over Sixties Erging Group)	5,045	2:22.7
1016	Ian Walsh	37	Syracuse, NY	USA		5,045	2:22.7
1016	Nancy Detwiler	43	MO	USA		5,045	2:22.7
1019	David Kilburn	45	Lake Oswego, OR	USA	Lake Oswego Community Rowing (LOCR)	5,044	2:22.7
1020	Adrian Carpenter	65	Cambridge	GBR		5,043	2:22.7
1021	Mikey Reid	51		GBR	Retired Royal Air Force (UK)	5,042	2:22.8
1022	Grace Rodnitzki	53	Modi'in	ISR	RowAlong	5,041	2:22.8
1023	Franklin Townsend	53	Annville, PA	USA	Fitness4Fun	5,040	2:22.8
1024	Dave Watts	83	Elmvale, ON	CAN	Greenville Indoor Rowing	5,038	2:22.9
1025	William Nye	44		USA		5,037	2:22.9
1026	Ella Madlen	60	Rochester, NY	USA	The Diamonds (Over Sixties Erging Group)	5,036	2:22.9
1026	Dazza B	49		AUS		5,036	2:22.9
1026	SIMON CHAPMAN	58		GBR		5,036	2:22.9
1029	Ryan Hammonds	47	Morrisville, NC	USA		5,035	2:22.9
1030	Samantha Houston	44	Chichester	GBR		5,033	2:23.0
1030	Helene C Osborne	55	Dorchester	GBR		5,033	2:23.0
1032	john northcutt	60	Mansfield, TX	USA	The Diamonds (Over Sixties Erging Group)	5,032	2:23.0
1032	Marjolaine DALQUIER	44	Sinnamary	FRA	Coach-Rameur.com	5,032	2:23.0
1034	filippo poschi	45		SUI		5,029	2:23.1
1034	Ben T	37		USA		5,029	2:23.1
1036	Laura Gassner Otting	51	Newton, MA	USA	Riverside Boat Club	5,027	2:23.2
1036	Cook Jones	39		USA		5,027	2:23.2
1038	Newt Gee	42		USA		5,026	2:23.2
1038	Tom McNiff	56	Gastonia, NC	USA		5,026	2:23.2
1040	John Midgley	52		GBR		5,019	2:23.4
1041	Ramon De Leon	38		USA		5,016	2:23.5
1041	Marco Wege	50		GER		5,016	2:23.5
1041	Douglas Quamme	36	CO	USA	U.S. Army Veterans	5,016	2:23.5
1044	Myron Smith	73	Atlanta, GA	USA		5,015	2:23.5
1044	Colm Howlin	41		IRL		5,015	2:23.5
1046	Jay Knoll	75	Vero Beach, FL	USA	The Diamonds (Over Sixties Erging Group)	5,014	2:23.5
1046	Casey Young	43	Sacramento, CA	USA	Darkhorse Rowing	5,014	2:23.5
1048	Songkrant Muneenaem	50	Na Mom, Songkhla	THA	Thailand Rowing	5,013	2:23.6
1049	Tyler Harner	35	PA	USA	Frederick MD Firefighters	5,009	2:23.7
1050	Brian Rennie	41		USA		5,006	2:23.8