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
1151	Mike Chernysh	39	Pittsburgh, PA	USA		4,886m	2:27.3
1152	Devin Dinkins	37	IL	USA		4,885m	2:27.3
1152	Nick Hanson	34		USA		4,885m	2:27.3
1154	Markus Clavin	56		GBR		4,884m	2:27.4
1155	Franz Klose-Gross	68	Sankt Augustin 🇩🇪	GER	GERMAN Rowers and FRIENDS United	4,882m	2:27.4
1156	Jon Harris	60	Rogerstone	GBR		4,881m	2:27.5
1157	Holly Szumila	36		USA		4,878m	2:27.6
1158	Paul Newman	52	Edinburgh	GBR	British Army	4,874m	2:27.7
1159	JOHN NETTLETON	58	Seattle, WA	USA		4,873m	2:27.7
1160	Charley Simpson	20		GBR		4,872m	2:27.7
1161	Katarzyna Gimier	50	Białystok	POL	Polish Indoor Rowing Team	4,871m	2:27.8
1162	Bernd Klink	60		GER		4,869m	2:27.8
1163	Jorge Rosario	29	PA	USA		4,865m	2:27.9
1164	Kevin Heymer	66	Porlock	GBR	Porlock Weir Pilot Gig Club	4,863m	2:28.0
1164	Claudio Angeli	49	Cividale del Friuli	ITA		4,863m	2:28.0
1166	Urmas Kukk	57	Veskitaguse	EST		4,861m	2:28.1
1167	Manuel Jara	23		DOM		4,860m	2:28.1
1167	J La	47		USA		4,860m	2:28.1
1169	Riccardo Russo	44		ITA		4,859m	2:28.1
1170	Rick Keilty	-		USA		4,857m	2:28.2
1171	john rice	63	morpeth	GBR		4,856m	2:28.2
1172	Matt Hayes	37		USA		4,855m	2:28.3
1172	Chad Williams	36	Albany, OR	USA		4,855m	2:28.3
1172	Bill Sheffield	45	TX	USA	Randall County Sheriff’s Office	4,855m	2:28.3
1175	Paul Daley	-	VT	USA		4,854m	2:28.3
1176	Jatinder Singh Dosanjh	41		GBR		4,853m	2:28.3
1177	lee shen	29	Edmond, OK	USA		4,852m	2:28.3
1177	Noé Tupea	38		PYF		4,852m	2:28.3
1179	Kristin Devor	39	Upper Arlington, OH	USA		4,851m	2:28.4
1179	Eduardo Gonzalez	49	Saint-Colomban, QC	CAN		4,851m	2:28.4
1181	Sharlene McKinnon	51	NS	CAN	RowAlong	4,850m	2:28.4
1181	Jaiye Idowu	43		NGR		4,850m	2:28.4
1181	Thomas Farmer	55		USA		4,850m	2:28.4
1184	Cristin Manning	53	Fort Montgomery, NY	USA	Cortlandt Community Rowing Association	4,849m	2:28.4
1184	Ramuntxo Dubois	43		FRA		4,849m	2:28.4
1184	Jasdeep Sandhu	33	WA	USA		4,849m	2:28.4
1187	Deb Behnke	46		USA	mERGmaids	4,847m	2:28.5
1188	Claire Fowler	58		GBR	The Diamonds (Over Sixties Erging Group)	4,846m	2:28.5
1189	Derek Wegner	65	Vashon, WA	USA	The Diamonds (Over Sixties Erging Group)	4,845m	2:28.6
1190	Cody Bailey	31	Pittsburgh, PA	USA		4,842m	2:28.6
1190	Nash Quines	46	CA	USA		4,842m	2:28.6
1192	John Kempisty	73	Erie , PA	USA		4,840m	2:28.7
1192	Gary Wilke	56		USA		4,840m	2:28.7
1194	Joyce Hoffman	62	Wilmington, DE	USA	mERGmaids	4,838m	2:28.8
1195	Caroll McCullough	67	Branson, MO	USA	The Diamonds (Over Sixties Erging Group)	4,836m	2:28.8
1195	Karen Volk	50		CAN		4,836m	2:28.8
1197	Neil Fisher	55		GBR		4,834m	2:28.9
1198	John McLaughlin	56	Portland, OR	USA		4,833m	2:28.9
1199	Bill Finch	57	Traverse City, MI	USA		4,829m	2:29.0
1200	Elijah Colgrove	40		USA		4,827m	2:29.1