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
1351	sara williams	-	Cape Canaveral, FL	USA	The Diamonds (Over Sixties Erging Group)	4,596m	2:36.6
1352	Steven Bond	49		GBR		4,595m	2:36.6
1352	Justin Richardson	37		USA		4,595m	2:36.6
1352	Mac Maaaac	36		USA		4,595m	2:36.6
1355	Thomas Lockett	-	Toronto, ON	CAN		4,592m	2:36.7
1355	Stephan Lang	47		GER		4,592m	2:36.7
1357	Dorothea Farquhar	65		GBR		4,590m	2:36.8
1357	Spencer Freeman	45		USA		4,590m	2:36.8
1357	Lane Steele	53	Maryville , TN	USA		4,590m	2:36.8
1360	Donald Robertson	56	AB	CAN		4,589m	2:36.8
1361	Lesli Fiorentini	48		USA		4,587m	2:36.9
1362	Robin Cunningham	47	Edmonton, AB	CAN		4,583m	2:37.1
1363	Tim Reza	56	Carnegie, PA	USA	Mecka Fitness	4,581m	2:37.1
1364	David Hough	50		USA		4,577m	2:37.3
1365	Steve Martin	41		GBR		4,575m	2:37.3
1365	john gourdier	51	glen mills, PA	USA		4,575m	2:37.3
1367	Olga Nero	50		MEX		4,573m	2:37.4
1368	Paul Cross	64	Lincoln	GBR		4,572m	2:37.4
1369	Maggie Speirs	73	Sevenoaks Kent	GBR	The Diamonds (Over Sixties Erging Group)	4,568m	2:37.6
1370	Scott Florence	25		GBR		4,565m	2:37.7
1370	Anthony Nunez	32		USA		4,565m	2:37.7
1372	Marcin Dąbek	47	Inowrocław	POL		4,557m	2:37.9
1373	Eric Erickson	41		USA		4,554m	2:38.1
1374	Stephen Bogue	59	Cork	IRL		4,551m	2:38.2
1375	Ludwig leung	32		CHN		4,550m	2:38.2
1376	Joseph Kash	55	Naperville, IL	USA		4,548m	2:38.3
1377	Vinay Raman	49		USA		4,547m	2:38.3
1377	Steve Jeffus	71	Surprise, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,547m	2:38.3
1379	Yannick Mendryscha	27		GER		4,543m	2:38.4
1379	Marcel Hanen	55		GBR		4,543m	2:38.4
1381	JF Hardy	47	Poquoson, VA	USA	U.S. Navy Aircrewmen	4,542m	2:38.5
1382	Anders Reinlund	61		FIN		4,538m	2:38.6
1383	Bryan Peet	40		GBR		4,537m	2:38.6
1383	Paul Day	73	Pontyclun	GBR	The Diamonds (Over Sixties Erging Group)	4,537m	2:38.6
1383	David Pearson	75	Plymouth, MA	USA	EXR Rowing	4,537m	2:38.6
1386	Cheree Bishop	41	TX	USA	reddit /r/ rowing	4,531m	2:38.9
1387	Paul Stoker	42		GBR		4,530m	2:38.9
1387	Tim Schmitt	50	Fort Collins, CO	USA		4,530m	2:38.9
1389	Lynn Root	36	New York, NY	USA		4,528m	2:39.0
1390	Aaron Hess	26		USA		4,527m	2:39.0
1391	Carrie Norberg	44		USA		4,522m	2:39.2
1391	LaTrenda Johnson	52	Rochester, NY	USA		4,522m	2:39.2
1393	Tina Siboni	43		SWE		4,520m	2:39.2
1393	Harald Ganter	55		GER		4,520m	2:39.2
1393	Harald Ganter	55	Oberkirch	GER		4,520m	2:39.2
1396	Steve Dakhe	44		USA		4,519m	2:39.3
1397	Martin Weichselbaumer	55	Unterföhring	GER		4,518m	2:39.3
1398	Gregor Scheibler	32		GER		4,517m	2:39.3
1399	Daniel Torres	46	Spring Branch , TX	USA		4,516m	2:39.4
1400	Laura Gourlay	63	Wetaskiwin, AB	CAN	TEAM MELALEUCA	4,515m	2:39.4