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
201	Mike Spence	63	Edinburgh	GBR		6,009	1:59.8
201	Sandy Robertson	55	NSW	AUS		6,009	1:59.8
203	Pablo Acosta	46	Carabobo	VEN		6,007	1:59.8
204	rafael feldberg	35		BRA		6,004	1:59.9
204	Alan Physick	54		GBR		6,004	1:59.9
206	John Luckett	30		USA		6,002	1:59.9
206	Oliver Lehnert	43		GER		6,002	1:59.9
208	Brad Duguid	42		GBR		5,999	2:00.0
209	David Salinas	41		ESP		5,998	2:00.0
210	Maks Levanovich	32		USA		5,994	2:00.1
210	Frank Leitner	48		GER	GERMAN Rowers and FRIENDS United	5,994	2:00.1
212	N. E. R.	56	BadSchwartau	GER		5,987	2:00.2
213	James Miller	57	VIC	AUS	The Diamonds (Over Sixties Erging Group)	5,982	2:00.3
213	Edson Stahnke	57	Florianópolis - SC	BRA	Clube de Regatas Aldo Luz	5,982	2:00.3
213	Carlos Becerra García	35		ESP		5,982	2:00.3
216	Christian Marnitz	45	Shenyang	GER		5,981	2:00.3
217	Gabriel Reis	38	São Paulo	BRA	ErgZone	5,980	2:00.4
218	Mikkel Mørk	33		DEN		5,979	2:00.4
219	Andre Paschy	44	Dorsten	GER	CrossFit37	5,978	2:00.4
220	Nigel Hierons	58		GBR		5,974	2:00.5
220	Bjørnar Ruud	33		NOR		5,974	2:00.5
222	Andy Steele	44		GBR		5,972	2:00.5
222	Ivan Brozovic	41		CRO		5,972	2:00.5
224	Jason McMann	44	Plymouth	USA		5,971	2:00.5
225	Pablo Damaceno da Costa	42	Caxias do Sul - RS	BRA		5,967	2:00.6
226	Kenny Snyder	43		USA		5,966	2:00.6
227	Gareth Yates	51	Sydney, NSW	AUS		5,964	2:00.7
228	Cory Bradshaw	48	Sterling, IL	USA		5,963	2:00.7
229	Jeff Adams	45	The Woodlands, TX	USA		5,959	2:00.8
230	Daly Whyte	37	Albrighton	GBR		5,958	2:00.8
231	John Bemrose	54	Nottingham	GBR		5,957	2:00.8
232	David Carlton	53		GBR		5,952	2:00.9
233	Steve Keating	53	Fairford	GBR	Royal Air Force (UK)	5,949	2:01.0
233	Helje Borud	37	Elverum	NOR	Norwegian Army	5,949	2:01.0
233	Miha Sencar	37		SLO		5,949	2:01.0
236	Craig Louie	50	Calgary, AB	CAN	RowAlong	5,948	2:01.0
237	Giorgio Grella	55		ITA	Elpis Genova	5,947	2:01.0
238	Rob Andrusiow	64	Albion Park , NSW	AUS	The Diamonds (Over Sixties Erging Group)	5,943	2:01.1
239	Ian Scott	61	Devon	GBR	Exmouth Pilot Gig Rowing Club	5,939	2:01.2
240	Ken Stark	57	Old Hickory, TN	USA		5,938	2:01.2
241	Thomas Engels	43		GER	Kölner Ruderverein von 1877 e.V.	5,934	2:01.3
242	Mark Wertheimer	64	HOUSTON, TX	USA	The Diamonds (Over Sixties Erging Group)	5,933	2:01.3
243	RICHARD GINSBURG	56	Sevilla	ESP	Club Náutico Sevilla	5,932	2:01.3
244	Ray Kenna	54		IRL		5,931	2:01.3
245	Samuel Clarke	38	WA	USA	U.S. Army	5,930	2:01.4
245	Nicolas LEBEAU	48	Porto vecchio, Corse	FRA		5,930	2:01.4
247	Casey Nelson	38		USA		5,928	2:01.4
248	Justin Carter	45	Mandeville, LA	USA	U.S. Coast Guard	5,927	2:01.4
249	edward Crisonino	62	beverly, NJ	USA	Delaware River Rowing Club	5,925	2:01.5
250	Ivan Medos	41	Jaraguá do Sul	BRA		5,924	2:01.5