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
551	casey ross	32		USA		5,220	2:17.9
552	Enoch Wei	49	New Taipeu	TPE		5,218	2:17.9
553	heather force	52	Spring Lake, MI	USA		5,211	2:18.1
554	scott johnson	47		USA		5,208	2:18.2
555	Stephen DeVito	42	Alexandria, VA	USA		5,205	2:18.3
555	Lucy Russell	40		GBR		5,205	2:18.3
557	Andrew Brownell	39		USA		5,201	2:18.4
558	Philip Vann	50	Henley on Thames	GBR		5,196	2:18.5
558	Rashid Kadir	57		USA	The Diamonds (Over Sixties Erging Group)	5,196	2:18.5
560	Jason Grubbs	54	Metairie , LA	USA		5,194	2:18.6
561	Irina Pinjaeva	-	Wilmington, DE	USA		5,191	2:18.7
562	Badri Munipalla	45		USA		5,189	2:18.7
563	Aengus McCloud	57		AUS		5,187	2:18.8
564	Viceroy Fizzlebottom	33		USA		5,183	2:18.9
565	Barbara Ollivier	58	Spokane, WA	USA	The Diamonds (Over Sixties Erging Group)	5,180	2:18.9
566	Henk Wismeijer	65	Loosdrecht	NED	KNZ&RV	5,177	2:19.0
566	Marcos Gomez	48	ZARAGOZA	ESP		5,177	2:19.0
568	Gary Layman	57		USA		5,175	2:19.1
569	cangliang yang	50	xi' an	CHN		5,174	2:19.1
570	Emanuel Weintraub	57		USA		5,171	2:19.2
571	Ken Lau	34	Shenzhen	CHN		5,169	2:19.2
572	Theresa Bax	43	Oakbank, MB	CAN		5,167	2:19.3
573	Ned Dane	57	Westport , CT	USA	Row House Westport, CT	5,165	2:19.3
574	Gregor Lindsay	44	Kirkcaldy	GBR		5,164	2:19.4
575	Brian Crosby	44		USA		5,161	2:19.5
575	Taras Sukhovenko	29	Kyiv	UKR		5,161	2:19.5
577	lawrence rico	64		USA		5,158	2:19.5
578	Hélène morue	38		BEL		5,156	2:19.6
579	Hannu Puranen	54		FIN		5,154	2:19.6
580	Tobias M.	39		GER		5,153	2:19.7
580	Ton Overmeire	53		NED		5,153	2:19.7
582	Sotiris Rompas	43		USA		5,152	2:19.7
583	Annie Grieve	29		GBR		5,149	2:19.8
584	Michael Zackin	64	Sudbury, MA	USA	The Diamonds (Over Sixties Erging Group)	5,148	2:19.8
585	Bettina Berlet	40		GER		5,147	2:19.8
586	James Gobbett	82	Rovereto	ITA		5,145	2:19.9
586	Christian Jabbusch	51		GER		5,145	2:19.9
588	Gerald Zupruk	70	NY	USA		5,144	2:19.9
589	Heather Singler	42		USA		5,140	2:20.0
590	Emi Kagawa	42		JPN		5,134	2:20.2
591	Matthew Boyle	41	San Diego, CA	USA		5,133	2:20.2
592	Loïc d'Anterroches	43		GER		5,129	2:20.3
593	Adolfo Diestro	49	Cantabria	ESP		5,125	2:20.4
594	Jason Thomas	41		USA		5,122	2:20.5
594	sf camca	43		USA		5,122	2:20.5
594	Anne Kelly	60	Goshen, CT	USA	Litchfield Hills Rowing Club	5,122	2:20.5
597	Katie Raezer	54	Erie, PA	USA		5,121	2:20.5
597	J La	48		USA		5,121	2:20.5
599	Mary Elliott	42		USA		5,119	2:20.6
599	Walter Mayfield	60	Anderson, SC	USA		5,119	2:20.6