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	Markus Clavin	56		GBR		4,884	2:27.4
1152	Franz Klose-Gross	68	Sankt Augustin 🇩🇪	GER	GERMAN Rowers and FRIENDS United	4,882	2:27.4
1153	Jon Harris	60	Rogerstone	GBR		4,881	2:27.5
1154	Holly Szumila	36		USA		4,878	2:27.6
1155	Paul Newman	52	Edinburgh	GBR	British Army	4,874	2:27.7
1156	JOHN NETTLETON	58	Seattle, WA	USA		4,873	2:27.7
1157	Charley Simpson	20		GBR		4,872	2:27.7
1158	Katarzyna Gimier	50	Białystok	POL		4,871	2:27.8
1159	Bernd Klink	60		GER		4,869	2:27.8
1160	Jorge Rosario	29	PA	USA		4,865	2:27.9
1161	Kevin Heymer	66	Porlock	GBR	Porlock Weir Pilot Gig Club	4,863	2:28.0
1161	Claudio Angeli	49	Cividale del Friuli	ITA		4,863	2:28.0
1163	Urmas Kukk	57	Veskitaguse	EST		4,861	2:28.1
1164	Manuel Jara	23		DOM		4,860	2:28.1
1164	J La	47		USA		4,860	2:28.1
1166	Riccardo Russo	44		ITA		4,859	2:28.1
1167	Rick Keilty	-		USA		4,857	2:28.2
1168	john rice	63	morpeth	GBR		4,856	2:28.2
1169	Chad Williams	36	Albany, OR	USA		4,855	2:28.3
1169	Matt Hayes	37		USA		4,855	2:28.3
1169	Bill Sheffield	45	TX	USA	Randall County Sheriff’s Office	4,855	2:28.3
1172	Paul Daley	-	VT	USA		4,854	2:28.3
1173	Jatinder Singh Dosanjh	41		GBR		4,853	2:28.3
1174	lee shen	29	Edmond, OK	USA		4,852	2:28.3
1174	Noé Tupea	38		PYF		4,852	2:28.3
1176	Kristin Devor	39	Upper Arlington, OH	USA		4,851	2:28.4
1176	Eduardo Gonzalez	49	Saint-Colomban, QC	CAN		4,851	2:28.4
1178	Sharlene McKinnon	51	NS	CAN	RowAlong	4,850	2:28.4
1178	Thomas Farmer	55		USA		4,850	2:28.4
1178	Jaiye Idowu	43	WA	AUS		4,850	2:28.4
1181	Cristin Manning	53	Fort Montgomery, NY	USA	Cortlandt Community Rowing Association	4,849	2:28.4
1181	Jasdeep Sandhu	33	WA	USA		4,849	2:28.4
1181	Ramuntxo Dubois	43		FRA		4,849	2:28.4
1184	Deb Behnke	46		USA	mERGmaids	4,847	2:28.5
1185	Claire Fowler	58		GBR	The Diamonds (Over Sixties Erging Group)	4,846	2:28.5
1186	Derek Wegner	65	Vashon, WA	USA	The Diamonds (Over Sixties Erging Group)	4,845	2:28.6
1187	Cody Bailey	31	Pittsburgh, PA	USA		4,842	2:28.6
1187	Nash Quines	46	CA	USA		4,842	2:28.6
1189	John Kempisty	73	Erie , PA	USA		4,840	2:28.7
1189	Gary Wilke	56		USA		4,840	2:28.7
1191	Joyce Hoffman	62	Wilmington, DE	USA	UCanRow2	4,838	2:28.8
1192	Caroll McCullough	67	Branson, MO	USA	The Diamonds (Over Sixties Erging Group)	4,836	2:28.8
1192	Karen Volk	50		CAN		4,836	2:28.8
1194	Neil Fisher	55		GBR		4,834	2:28.9
1195	John McLaughlin	56	Portland, OR	USA		4,833	2:28.9
1196	Bill Finch	57	Traverse City, MI	USA		4,829	2:29.0
1197	Elijah Colgrove	40		USA		4,827	2:29.1
1198	Malia Beaulieu	52	San Jose, CA	USA		4,826	2:29.1
1199	John Hoskins	58	Falls Church, VA	USA	The Diamonds (Over Sixties Erging Group)	4,823	2:29.2
1200	F M	-		GBR		4,819	2:29.4