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
1251	Steven Warren	27		USA		4,752m	2:31.5
1252	April Williams	54	Homosassa, FL	USA	TEAM MELALEUCA	4,745m	2:31.7
1253	James Hastings	47		USA		4,744m	2:31.7
1253	James Lamperetta	60	Saratoga Springs, NY	USA		4,744m	2:31.7
1255	Claire O'Riordan	-		IRL		4,743m	2:31.8
1255	Chris Goodrich	65	Conifer, CO	USA	USMC Veterans	4,743m	2:31.8
1257	Jack Chislett	68	Atlanta, GA	USA		4,741m	2:31.8
1258	Casey Boyd	50	CO	USA		4,736m	2:32.0
1259	Paul Anselme	48		GBR		4,735m	2:32.0
1260	Jose A. Garcia Olivera	60	Madrid	ESP		4,734m	2:32.0
1260	Guido Liberati	33		USA		4,734m	2:32.0
1262	Lucas Lloyd	26		USA		4,733m	2:32.1
1263	Marc Oberschelp	42		GER		4,732m	2:32.1
1264	Daniel Paulus	34		GER		4,731m	2:32.1
1265	Thorsten Thiel	53	Niedersachsen - Salzgitter	GER	GERMAN Rowers and FRIENDS United	4,730m	2:32.2
1266	Heather Bundrant	46		USA		4,729m	2:32.2
1267	Pauline Rossi Vives	39		FRA	CERCLE NAUTIQUE DU PAYS D’AIX CNPA	4,728m	2:32.2
1268	Paul Westburg	65	Columbus, GA	USA	The Diamonds (Over Sixties Erging Group)	4,727m	2:32.3
1269	Mark Kyle	-	St Augustine, FL	USA	USAF Veterans	4,726m	2:32.3
1270	Thomas Kieliba	51	Würzburg 🇩🇪	GER		4,725m	2:32.3
1271	paul ket	60		NED	The Diamonds (Over Sixties Erging Group)	4,719m	2:32.5
1272	Sven Bengelsdorff	49	HB	GER		4,718m	2:32.6
1272	Karin Traweek	32		USA		4,718m	2:32.6
1274	Stephen Hardman	63		NZL		4,715m	2:32.7
1275	Fran Brennan	58	Kernow 〓〓	GBR	Devoran Gig Club	4,714m	2:32.7
1276	Mark Sztyber	63		GBR	The Diamonds (Over Sixties Erging Group)	4,710m	2:32.8
1277	Gregory Pantin	44		TRI		4,709m	2:32.8
1278	Michael Heußer	58	Sierksdorf	GER	The Diamonds (Over Sixties Erging Group)	4,708m	2:32.9
1278	Al Huxley	58		USA		4,708m	2:32.9
1280	Dennis Rice	53	TX	USA	Randall County Sheriff’s Office	4,706m	2:32.9
1281	Samantha Winkler	42		AUS		4,705m	2:33.0
1281	Yun Hong	25		USA		4,705m	2:33.0
1283	Alan Peacock	58		AUS		4,704m	2:33.0
1283	charles Malaniak	51		USA		4,704m	2:33.0
1285	Erika Nunes	44		BRA	Minas Brasilia Tenis Clube	4,702m	2:33.1
1285	James Steiger	77	Maple Ridge, BC	CAN	RowPro Rowers	4,702m	2:33.1
1287	Britt Naets	37		BEL	Crossfit Ambrosius	4,701m	2:33.1
1287	Jack Lee	56	Poughkeepsie, NY	USA		4,701m	2:33.1
1289	Zaneta Specyal	39		GBR		4,700m	2:33.1
1290	Carson Davis	37		USA		4,694m	2:33.3
1291	AndreySC Chen	40	Tainan	TPE		4,692m	2:33.4
1292	Jessica Perkins	66	St. Louis, MO	USA		4,691m	2:33.4
1293	Mike Sonnicksen	40	MN	USA		4,690m	2:33.5
1294	Leo Prz	41	NJ	USA		4,689m	2:33.5
1295	Toshihisa Nikaido	-		JPN		4,687m	2:33.6
1296	Niko Lindberg	32		FIN		4,685m	2:33.6
1297	Luiz Vessosa	40	Noblesville, IN	USA	Darkhorse Rowing	4,684m	2:33.7
1298	Rachel James	34		GBR		4,679m	2:33.8
1299	Kana Uptegraft	47		USA		4,678m	2:33.9
1300	John Van Dis	49		USA		4,677m	2:33.9