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
1301	John Van Dis	49		USA		4,677m	2:33.9
1302	Josette Ormerod	60	🏴󠁧󠁢󠁷󠁬󠁳󠁿	GBR	British Army	4,676m	2:33.9
1302	Lynne Angus	39	Grahamstown	RSA		4,676m	2:33.9
1304	Anke Lüdde	53	Herrenberg	GER	GERMAN Rowers and FRIENDS United	4,675m	2:34.0
1305	Kevin Bullock	45	Columbus, OH	USA		4,674m	2:34.0
1305	Rudy B	38		USA		4,674m	2:34.0
1307	Alfredo Sauceda	34	Louisville , KY	USA		4,665m	2:34.3
1308	Tim Boehmer	52	IA	USA		4,664m	2:34.3
1309	Jordi Bardají Cusó	60	Palma de Mallorca	ESP	The Diamonds (Over Sixties Erging Group)	4,663m	2:34.4
1309	Rob Leggett	53	Miyoshi-City, Aichi	JPN		4,663m	2:34.4
1311	Dennis James	60		CAN		4,660m	2:34.5
1312	Mark Chaney	63	Tucson, AZ	USA	RowAlong	4,659m	2:34.5
1312	Caitlin Burke	55	MD	USA		4,659m	2:34.5
1314	Cathy Virden	62	Springfield, VA	USA		4,654m	2:34.7
1315	Kaiser Shen	39		USA		4,653m	2:34.7
1316	Chris Wilson	35	Tampa, FL	USA		4,651m	2:34.8
1317	Jean Perlee	66	NJ	USA		4,649m	2:34.8
1318	Hannah Jang	32		KOR	Row House Williamsburg	4,648m	2:34.9
1318	Alexander Keck	48	Vienna	AUT		4,648m	2:34.9
1320	Vanessa Isnardy	51	BC	CAN		4,647m	2:34.9
1321	Susan Brennan	62	Rustington	GBR	The Diamonds (Over Sixties Erging Group)	4,646m	2:34.9
1322	Maria Elena Secci	40	New Orleans , LA	USA		4,644m	2:35.0
1323	Sebastien Gomez	48	Ayguesvives	FRA		4,642m	2:35.1
1324	Rich Davis	60		USA	The Diamonds (Over Sixties Erging Group)	4,640m	2:35.1
1325	Brad Cozine	52	Wichita, KS	USA	Wichita Rowing Association	4,633m	2:35.4
1326	Carlos Torres	-		USA		4,632m	2:35.4
1327	Christina Jones	58	North Curl Curl , NSW	AUS		4,631m	2:35.4
1328	Simeon Leifer	53	CA	USA		4,630m	2:35.5
1329	Amanda Clutter	36	WV	USA		4,628m	2:35.5
1329	Matt Cosgrove	41	Laingsburg, MI	USA		4,628m	2:35.5
1331	Lyn W	-	OR	USA		4,627m	2:35.6
1332	San Coetzee	67		RSA		4,626m	2:35.6
1332	Jack Vestal	38	Dallas, TX	USA		4,626m	2:35.6
1334	Yuchuan Zhuang	31		USA		4,625m	2:35.6
1335	Wendy Baldauf	50	Greenville, SC	USA		4,624m	2:35.7
1336	Pawan Vyas	32	Santa Clara, CA	USA	Darkhorse Rowing	4,623m	2:35.7
1336	Libor Böhm	55	Studénka, CZE 🇨🇿	CZE		4,623m	2:35.7
1338	david seo	33		KOR		4,621m	2:35.8
1339	John Moynihan	60		USA		4,620m	2:35.8
1340	Tom Aniello	57		USA		4,618m	2:35.9
1341	Julianne Foelske	38		USA		4,617m	2:35.9
1342	Henry Winchester	48	Middletown, DE	USA		4,616m	2:35.9
1343	Louise White	25		GBR		4,612m	2:36.1
1344	Louise McGonigal	79	Elmvale , ON	CAN	Greenville Indoor Rowing	4,610m	2:36.1
1345	Wayne Perry	50	QLD	AUS		4,605m	2:36.3
1346	Steve Fowler	67	Cape Cod	USA	The Diamonds (Over Sixties Erging Group)	4,604m	2:36.3
1347	John Nielsen	66		DEN		4,602m	2:36.4
1347	Jessie Yong	-	CA	USA		4,602m	2:36.4
1349	Traci Perez	37		USA		4,600m	2:36.5
1350	Diane Kelsay	58	Monument, CO	USA	The Diamonds (Over Sixties Erging Group)	4,597m	2:36.6