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
1300	Rudy B	38		USA		4,674	2:34.0
1302	Alfredo Sauceda	34	Louisville , KY	USA		4,665	2:34.3
1303	Tim Boehmer	52	IA	USA		4,664	2:34.3
1304	Jordi Bardají Cusó	60	Palma de Mallorca	ESP	The Diamonds (Over Sixties Erging Group)	4,663	2:34.4
1304	Rob Leggett	53	Miyoshi-City, Aichi	JPN		4,663	2:34.4
1306	Dennis James	60		CAN		4,660	2:34.5
1307	Mark Chaney	63	Tucson, AZ	USA	RowAlong	4,659	2:34.5
1307	Caitlin Burke	55	MD	USA		4,659	2:34.5
1309	Cathy Virden	62	Springfield, VA	USA		4,654	2:34.7
1310	Kaiser Shen	39		USA		4,653	2:34.7
1311	Chris Wilson	35	Tampa, FL	USA		4,651	2:34.8
1312	Jean Perlee	66	NJ	USA		4,649	2:34.8
1313	Hannah Jang	32		KOR	Row House Williamsburg	4,648	2:34.9
1313	Alexander Keck	48	Vienna	AUT		4,648	2:34.9
1315	Vanessa Isnardy	51	BC	CAN		4,647	2:34.9
1316	Susan Brennan	62	Rustington	GBR	The Diamonds (Over Sixties Erging Group)	4,646	2:34.9
1317	Maria Elena Secci	40	New Orleans , LA	USA		4,644	2:35.0
1318	Sebastien Gomez	48	Ayguesvives	FRA		4,642	2:35.1
1319	Rich Davis	60		USA	The Diamonds (Over Sixties Erging Group)	4,640	2:35.1
1320	Brad Cozine	52	Wichita, KS	USA	Wichita Rowing Association	4,633	2:35.4
1321	Carlos Torres	-		USA		4,632	2:35.4
1322	Christina Jones	58	North Curl Curl , NSW	AUS	The Diamonds (Over Sixties Erging Group)	4,631	2:35.4
1323	Simeon Leifer	53	CA	USA		4,630	2:35.5
1324	Amanda Clutter	36	WV	USA		4,628	2:35.5
1324	Matt Cosgrove	41	Laingsburg, MI	USA		4,628	2:35.5
1326	Lyn W	-	OR	USA		4,627	2:35.6
1327	Jack Vestal	38	Dallas, TX	USA		4,626	2:35.6
1327	San Coetzee	67		RSA		4,626	2:35.6
1329	Yuchuan Zhuang	31		USA		4,625	2:35.6
1330	Wendy Baldauf	50	SC	USA		4,624	2:35.7
1331	Pawan Vyas	32	Santa Clara, CA	USA	Darkhorse Rowing	4,623	2:35.7
1331	Libor Böhm	55	Studénka, 🇨🇿	CZE		4,623	2:35.7
1333	david seo	33		KOR		4,621	2:35.8
1334	John Moynihan	60		USA		4,620	2:35.8
1335	Tom Aniello	57		USA		4,618	2:35.9
1336	Julianne Foelske	38		USA		4,617	2:35.9
1337	Henry Winchester	48	Middletown, DE	USA		4,616	2:35.9
1338	Louise White	25		GBR		4,612	2:36.1
1339	Louise McGonigal	79	Elmvale , ON	CAN	Greenville Indoor Rowing	4,610	2:36.1
1340	Wayne Perry	50	QLD	AUS		4,605	2:36.3
1341	Steve Fowler	67	Cape Cod	USA	The Diamonds (Over Sixties Erging Group)	4,604	2:36.3
1342	John Nielsen	66		DEN		4,602	2:36.4
1342	Jessie Yong	-	CA	USA		4,602	2:36.4
1344	Traci Perez	37		USA		4,600	2:36.5
1345	Diane Kelsay	58	Monument, CO	USA	The Diamonds (Over Sixties Erging Group)	4,597	2:36.6
1345	Grace Ha	46	Edmonton, AB	CAN		4,597	2:36.6
1347	sara williams	-	Cape Canaveral, FL	USA	The Diamonds (Over Sixties Erging Group)	4,596	2:36.6
1348	Steven Bond	49		GBR		4,595	2:36.6
1348	Mac Maaaac	36		USA		4,595	2:36.6
1348	Justin Richardson	37		USA		4,595	2:36.6