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
1	Andy Chavez	32	Hutto, TX	USA		6,593	1:49.2
2	Davey Robinson	31	Hull	GBR		6,457	1:51.5
3	Aaron Keiser	41	Austin, TX	USA		6,437	1:51.8
4	Dana Alia	37	Accord, NY	USA		6,189	1:56.3
5	Magnus Fagerström	50	Umeå	SWE		6,140	1:57.2
6	Carlo Gman	34		GER		6,052	1:58.9
7	Sebastian Kaindl	40		GER		5,949	2:01.0
8	Peter Eich	71	Oberammergau	GER	Team Diamonds	5,866	2:02.7
9	Tomaso Muzzu	37		ITA		5,843	2:03.2
10	David Monaco	54	Bethesda, MD	USA		5,842	2:03.2
11	Graham Perks	51	Rotorua	NZL		5,827	2:03.5
12	Shane Casey	49	MI	USA		5,792	2:04.3
13	T Weishaupt	51		SUI		5,735	2:05.5
14	Anna Rix	32	AK	USA	Fairbanks AK nordic	5,705	2:06.2
15	Chad Noble	51	Wollongong , NSW	AUS		5,667	2:07.0
16	Magnus Claesson	41		SWE	RowAlong	5,662	2:07.1
17	Rod Bender	56	Wausau, WI	USA	LUNA-TICS	5,648	2:07.4
18	John McElhone	41	Doire	IRL		5,647	2:07.5
19	Sabino Lagattolla	51	Hudson, MA	USA		5,495	2:11.0
20	uzo SVECE	52		LAT		5,482	2:11.3
21	Ditmar Haist	53	Burlington, ON	CAN		5,466	2:11.7
22	Evzen Demcenko	46	Prague, CZE 🇨🇿	CZE		5,443	2:12.2
23	Juan Pablo Saborío Chacón	30		CRC		5,430	2:12.5
24	Thomas Castro	28		USA		5,372	2:14.0
25	Allan McKinven	60		GBR	The Diamonds (Over Sixties Erging Group)	5,365	2:14.2
26	Arnaud FROISSARD	35		FRA		5,359	2:14.3
27	Lauren Forcey	40	QLD	AUS		5,265	2:16.7
28	Grant Sjostrom	42	Rockford, IL	USA		5,264	2:16.7
29	Fei Fan Choi	33		NED		5,261	2:16.8
29	Lukas Dürmoser	34		AUT		5,261	2:16.8
31	Matt Tremelling	41		GBR		5,222	2:17.8
32	Hannes Botes	63	Johannesburg	RSA	The Diamonds (Over Sixties Erging Group)	5,215	2:18.0
33	Gary Pine	54	Bristol	GBR	GYM MONKEE	5,213	2:18.1
34	Marc Jones	40		GBR		5,197	2:18.5
35	AARON CHOI	31		KOR		5,127	2:20.4
36	Shammah Na	35		GBR		5,091	2:21.4
37	Cathy Paulsen	39		USA		5,065	2:22.1
38	Roeland Brandse	58	Emmercompascuum	NED	Silent Water Neufeld	5,060	2:22.2
39	Toivo Karing	68	Suursoo	EST		5,053	2:22.4
40	Joe King	61	Myrtle Beach, SC	USA		5,037	2:22.9
40	Hege Jenssen	40	Jevnaker	NOR		5,037	2:22.9
42	Craig Sullivan	44	Solihull	GBR		5,026	2:23.2
43	Simone Tei	33		ITA		5,020	2:23.4
44	graham parker	59	KETTERING	GBR		4,993	2:24.2
44	Pier-Ann Hyman	39	Quebec, QC	CAN	Team Canada	4,993	2:24.2
46	Sarah Grotelueschen	46	Corvallis, OR	USA		4,986	2:24.4
47	Scott Petri	44	Austin, TX	USA		4,935	2:25.8
48	Nick Doze	32		AFG		4,906	2:26.7
49	Carl Herbst	61	Arlington, VA	USA	The Diamonds (Over Sixties Erging Group)	4,905	2:26.7
50	Nicola P	57		GBR		4,814	2:29.5