Workout of the Day

« February 5, 2023 »

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
451	Cor Van Tonder	44	Windhoek	NAM		5,395m	2:13.4
451	Erik Aronsson	43		SWE		5,395m	2:13.4
453	Jared Carbone	48	CO	USA		5,394m	2:13.4
454	Milos Cekic	50		USA		5,393m	2:13.5
455	Mitchell Stevens	55		USA		5,390m	2:13.5
456	Chad Benner	38		USA		5,387m	2:13.6
456	Derrick Caruthers	45		USA		5,387m	2:13.6
458	Rich Pross	59	Templeton, IA	USA		5,386m	2:13.6
459	亭中人	42	深圳	CHN	亦可赛艇	5,383m	2:13.7
460	Wassili Ivanov	45	Versmold	GER		5,382m	2:13.7
461	Christian Oggel	47		USA		5,379m	2:13.8
462	Andy Lee	56		USA		5,378m	2:13.8
463	Andrew Mitchell	36	Evans, GA	USA	U.S. Army Veterans	5,373m	2:14.0
463	Ashley Ess	42		USA		5,373m	2:14.0
465	Al Spiwak	54		USA		5,372m	2:14.0
466	Rebekah Dugger	35	Weatherford, TX	USA		5,371m	2:14.0
467	Susanne Kokozinski	58	Mülheim an der Ruhr	GER	The Diamonds (Over Sixties Erging Group)	5,370m	2:14.0
467	Norman Pusztai	32		HUN		5,370m	2:14.0
469	Drew Kef	44		USA		5,369m	2:14.1
469	Tim Gaber	43		USA		5,369m	2:14.1
471	Angie Cann	49		GBR		5,368m	2:14.1
472	Pierre Vigilance	53		USA		5,366m	2:14.1
473	Mike Fridkin	64	IL	USA		5,365m	2:14.2
474	Jan Segner	41		GER		5,364m	2:14.2
474	Brendan Quigley	44		USA		5,364m	2:14.2
476	Jonathan Poore	59		GBR	The Diamonds (Over Sixties Erging Group)	5,362m	2:14.2
477	Billy D	45		USA		5,359m	2:14.3
478	Helen Gillespie	50		IRL		5,358m	2:14.3
478	Tom Rosengarth	68	Lake Frederick, VA	USA	LUNA-TICS	5,358m	2:14.3
480	Andrew Southcott	55		AUS		5,357m	2:14.4
481	Sang Hoon Jee	37		KOR		5,353m	2:14.5
482	Sasha Lacey	56	OR	USA		5,352m	2:14.5
483	Patrick Anderson	30		USA		5,350m	2:14.5
483	Patrick Burrus	52	San Diego, CA	USA		5,350m	2:14.5
485	David Brusius	34	Bad Vilbel	GER		5,343m	2:14.7
486	Óscar Ardèvol	37	San Cristóbal de La Laguna	ESP		5,341m	2:14.8
486	George Newcomb	56	IL	USA	Pennsylvania State University	5,341m	2:14.8
488	Matt Clark	49		GBR		5,339m	2:14.8
488	Kelly Hogan	60	Boise, ID	USA	The Diamonds (Over Sixties Erging Group)	5,339m	2:14.8
490	Henrik-selmer christensen	51	Arnevik	NOR		5,336m	2:14.9
490	Scott Johnson	61		USA		5,336m	2:14.9
492	Colin Stuart	37		USA		5,335m	2:14.9
493	Jeff Shultz	33		USA		5,334m	2:14.9
494	Tomasz Otworowski	36		POL		5,333m	2:15.0
495	Felix Chen	42		CHN		5,327m	2:15.1
496	Hemanshu Das	33		IND		5,325m	2:15.2
497	高高	41	苏州	CHN	亦可赛艇	5,322m	2:15.2
498	Rabane HABERKORN	33		FRA		5,321m	2:15.3
499	Tim Peters	58	Red Deer, AB	CAN		5,319m	2:15.3
500	Kevin Bringman	38		USA		5,315m	2:15.4