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
1450	Gary Walters	45	Spanish Fork, UT	USA		4,416m	2:43.0
1452	Lisa Rich	57	Las Vegas, NV	USA		4,413m	2:43.1
1453	Michael Wyss	51		SUI	reddit /r/ rowing	4,411m	2:43.2
1454	Phil M	37		CAN		4,408m	2:43.3
1454	Julie Kitt	51		GBR		4,408m	2:43.3
1456	Gina Marozzi	51		AUS		4,399m	2:43.6
1457	Clive(TAID) Bourton	76	Clevedon⛷🚴🚣‍♀️	GBR	TEAM TONS	4,396m	2:43.7
1458	Darren Wright	50		USA	Age Without Limits	4,390m	2:44.0
1459	Thomas Johnson	36		USA		4,389m	2:44.0
1460	Stuart Carruthers	51		GBR		4,374m	2:44.6
1461	Sam Heatley	41	Sheffield	GBR		4,373m	2:44.6
1462	Brooke Surian	55	Ann Arbor , MI	USA		4,369m	2:44.7
1463	Bob Bae	36		KOR		4,368m	2:44.8
1464	Oliver Roufosse	49		GER		4,366m	2:44.9
1465	Elke Zegers	33		BEL		4,359m	2:45.1
1466	Paul Roddy	37		USA		4,357m	2:45.2
1467	Tom Rizzo, Jr.	63	Jacksonville, FL	USA	Jacksonville Rowing Club	4,348m	2:45.5
1468	张欣	36		CHN		4,347m	2:45.6
1468	Karl Werckmann	67	Prescott Valley, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,347m	2:45.6
1470	Shaun Murphy	64		AUS		4,343m	2:45.7
1470	Redylette Bailey	37		USA		4,343m	2:45.7
1472	Andrew Griffith	73	Newburyport, MA	USA	The Diamonds (Over Sixties Erging Group)	4,341m	2:45.8
1472	Donna Evoy	42		CAN		4,341m	2:45.8
1474	Jessica Kerckhove	41	WI	USA	TEAM MELALEUCA	4,339m	2:45.9
1475	Ret Trubey	34		USA		4,338m	2:45.9
1476	Jeff Cubos	44		CAN		4,336m	2:46.0
1477	Panagiotis Theodorikakos	52	ILIOYPOLI	GRE		4,333m	2:46.1
1477	Joanne Han	60	Inverness, IL	USA	The Diamonds (Over Sixties Erging Group)	4,333m	2:46.1
1479	Michael K	54		NED	Ministry of Defence The Netherlands	4,326m	2:46.4
1480	ashley quist	36		USA		4,323m	2:46.5
1481	Adam Altman	47	Chicago, IL	USA		4,322m	2:46.5
1482	Larry Matz	67		USA		4,320m	2:46.6
1483	William Almon	67	Sandy Springs, GA	USA	U.S. Army Veterans	4,311m	2:47.0
1484	John Denham	36	ID	USA	U.S. Army Reserves	4,305m	2:47.2
1485	Jair Cranmore	38		USA	U.S. Army	4,301m	2:47.4
1486	Michel Babik	47		FRA		4,300m	2:47.4
1487	Avril Acres	55		GBR		4,298m	2:47.5
1488	Cecy Cano	-	Livermore, CA	USA	Row House Pleasanton CA	4,296m	2:47.5
1488	Jacqueline Hamilton	67	Monterey 🏖, CA	USA	The Diamonds (Over Sixties Erging Group)	4,296m	2:47.5
1490	Rebecca Tesseur	29		BEL	Crossfit Ambrosius	4,295m	2:47.6
1490	Gail Whitney	64	Sioux Falls, SD	USA	The Diamonds (Over Sixties Erging Group)	4,295m	2:47.6
1492	Jose L. Cienfuegos	61	San Juan, PR	USA		4,293m	2:47.7
1493	Betsy Reeves	71	Baton Rouge, LA	USA	The Diamonds (Over Sixties Erging Group)	4,292m	2:47.7
1493	Kathrin Wolf	34		GER		4,292m	2:47.7
1495	Bryce Beard	30		USA		4,289m	2:47.8
1495	Planar Knight	55	ID	USA		4,289m	2:47.8
1497	Dean Baluch	42		USA		4,287m	2:47.9
1498	小米	38		CHN		4,286m	2:47.9
1499	Peter Offermann	77	Montclair, NJ	USA		4,282m	2:48.1
1500	June Winchester	44	Middletown, DE	USA		4,277m	2:48.3