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
1401	Suzie Hibbett	63	Ada, OK	USA	The Diamonds (Over Sixties Erging Group)	4,500	2:40.0
1402	Andrey Martynovich	57		AIN		4,497	2:40.1
1403	Michael McCarthy	68	Tucson, AZ	USA	RowAlong	4,494	2:40.2
1403	Harm-Jan Pieters	45	Bunde	NED		4,494	2:40.2
1405	William Tooher	59		IRL	The Diamonds (Over Sixties Erging Group)	4,490	2:40.3
1406	Michelle Schoenborn	53	Grand Rapids, MI	USA	Age Without Limits	4,489	2:40.3
1406	Mike Farley	37		USA		4,489	2:40.3
1406	Noah Burch	36		USA		4,489	2:40.3
1406	Tania Rhodes	33		ESP		4,489	2:40.3
1410	Heather Rushing	49		USA	Rowing Peakers	4,488	2:40.4
1410	Chris O'Brien	61	SYDNEY, NSW	AUS		4,488	2:40.4
1410	Tom F	-		USA		4,488	2:40.4
1413	Jean Marc Ostiguy	63	Boucherville, QC	CAN		4,487	2:40.4
1414	Carol Davies	56		GBR		4,485	2:40.5
1415	Diana Ju	43		CHN		4,481	2:40.6
1416	Robert Montgomery	35	Cumming, GA	USA	reddit /r/ rowing	4,473	2:40.9
1417	Chris Dillard	51	Middletown, MD	USA		4,471	2:41.0
1418	Chip Tangen	58	Inver Grove Heights, MN	USA	Scandinavian Vikings	4,469	2:41.1
1418	Keith Paris	60	Edinburgh, IN	USA	Purdue University - Alumni	4,469	2:41.1
1420	Dan H	69	MA	USA		4,466	2:41.2
1421	David Galle	73	Scottsdale, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,465	2:41.2
1422	Andrew Englert	43		USA		4,463	2:41.3
1423	Nephtaly Rivera	32	Aledo, TX	USA		4,461	2:41.3
1424	K. L. Bodeker	52	Williamsburg, IA	USA		4,460	2:41.4
1424	Walter Cristini	41	Sondrio	ITA		4,460	2:41.4
1426	Junior Polanco	35		DOM		4,457	2:41.5
1427	Emory Prochoda	30		USA	reddit /r/ rowing	4,456	2:41.5
1427	John Hitchcock	44		USA		4,456	2:41.5
1429	Klaus Palzer	53	Kleinblittersdorf	GER		4,453	2:41.6
1430	Nils-Einar STENMYREN	60		NOR	Norwegian Police	4,450	2:41.7
1430	Kate LaLonde	43	Westerville, OH	USA		4,450	2:41.7
1432	Gary Erickson	72	Boulder, CO	USA		4,435	2:42.3
1432	Rachel Horness	30		USA		4,435	2:42.3
1434	Richard Greenhalgh	57	New Romney	GBR	Green & Grey	4,434	2:42.3
1434	Charles Schwartz	63	Magnolia, DE	USA	The Diamonds (Over Sixties Erging Group)	4,434	2:42.3
1434	Jilly Whitham	-		GBR		4,434	2:42.3
1437	Brent Fordham	57		CAN		4,430	2:42.5
1437	Raphael Popodi	35	Vienna	AUT	Law Enforcement Austria	4,430	2:42.5
1439	hannah malekow	28	IL	USA		4,429	2:42.5
1440	Stephan Lanfermeijer	52	Guildford	GBR	Guildford Rowing Club	4,422	2:42.8
1440	Francesca Mascoli	43		ITA		4,422	2:42.8
1442	dan smith	69	SHAFTER, CA	USA	The Diamonds (Over Sixties Erging Group)	4,421	2:42.8
1442	Brian McMeekan	40		GBR	Royal Air Force (UK)	4,421	2:42.8
1444	Atikah Ismail	53	Middletown , NJ	USA	Navesink River Rowing	4,419	2:42.9
1445	Kerri Rodriguez	33	The Woodlands, TX	USA		4,416	2:43.0
1445	Gary Walters	45	Spanish Fork, UT	USA		4,416	2:43.0
1447	Lisa Rich	57	Las Vegas, NV	USA		4,413	2:43.1
1448	Michael Wyss	51		SUI		4,411	2:43.2
1449	Phil M	37		CAN		4,408	2:43.3
1449	Julie Kitt	51		GBR		4,408	2:43.3