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
601	Hasan Afzal	33		GBR	Street Parking	5,113	2:20.8
602	Mike Stucke	55		USA		5,109	2:20.9
603	Michelle Brennan	52	Fairfax, VA	USA	mERGmaids	5,103	2:21.0
603	Yurie Ten	23		USA		5,103	2:21.0
605	Sigurd av Reyni	47		FRO		5,102	2:21.1
605	Mike Povey	73	Milton Keynes	GBR	Milton Keynes Rowing Club	5,102	2:21.1
607	Linda Muri	60		USA	Upper Valley Rowing Foundation	5,101	2:21.1
607	willy robinson	58	Blue Ridge , GA	USA		5,101	2:21.1
609	Lisa Bentley	54		CAN		5,099	2:21.2
610	James Steiger	78	Maple Ridge, BC	CAN	RowPro Rowers	5,098	2:21.2
610	Yohan M	34	VA	USA		5,098	2:21.2
612	Sameer Patel	50		USA		5,096	2:21.2
613	Tom Aniello	57		USA		5,095	2:21.3
614	Luke Davidson	57	Saucier , MS	USA		5,094	2:21.3
615	Mitchell Herman	53	Montreal, QC	CAN		5,092	2:21.3
615	Cory Evans	44	Cleveland, OH	USA	cleveland state university	5,092	2:21.3
617	Kimberly Bacon	40	Woodbridge, VA	USA	U.S. Army Reserves	5,091	2:21.4
618	Andreas Hansla	53		GER		5,089	2:21.4
619	Gus Sylvester	57	Shepton Mallet	GBR		5,087	2:21.5
619	Sophie Guibert	40		FRA		5,087	2:21.5
621	Scott Dalibozek	49		AUS		5,086	2:21.5
622	Chuck Woodworth	75	Lenoir, NC	USA	University of Pennsylvania	5,085	2:21.5
623	Gerdien Looman	58		AFG		5,081	2:21.7
623	Amine MRABET	30		ALG		5,081	2:21.7
625	Milton Chow	39		CAN		5,080	2:21.7
626	Lisa Lombardo	55		USA		5,079	2:21.7
626	Peter Stiff	51		RSA		5,079	2:21.7
628	Qi Jia	46	Beijing	CHN		5,075	2:21.8
629	Heather Marshall	49	Delta, BC	CAN		5,072	2:21.9
629	Peter Hobson	57	Scunthorpe	GBR	British Army	5,072	2:21.9
631	명 윤	51		KOR		5,070	2:22.0
632	Corinne Menzies	62		GBR	The Diamonds (Over Sixties Erging Group)	5,065	2:22.1
633	Kurt Stolz	62		SUI		5,063	2:22.2
634	John Sutton	58	North Yorkshire	GBR		5,060	2:22.2
635	Sandra Murphy	59		USA		5,059	2:22.3
636	Jamie Pope	52	Denver, NC	USA		5,058	2:22.3
637	Marco Mardollo	65	Padova	ITA	The Diamonds (Over Sixties Erging Group)	5,051	2:22.5
638	Mark Dunstan	48		GBR		5,050	2:22.5
639	Kirk Keller	66	Highlands Ranch, CO	USA	The Diamonds (Over Sixties Erging Group)	5,048	2:22.6
639	I Irizarry	-		USA		5,048	2:22.6
641	Valerie Besaw	44	OH	USA		5,046	2:22.6
642	Terry Britton	44		CAN		5,045	2:22.7
642	Mark Jordan	63	Eden, NC	USA		5,045	2:22.7
644	Janet Bosshard	75	Richmond, VA	USA	Virginia Boat Club	5,044	2:22.7
644	Gerald Köfinger	57	Melk	AUT		5,044	2:22.7
646	Elizabeth Lee	39	Toronto, ON	CAN		5,036	2:22.9
647	Jean-Christophe Morin	40		CAN		5,032	2:23.0
648	Scott Neeley	62		USA		5,029	2:23.1
649	Selina Kuyp	45	Victoria, BC	CAN		5,028	2:23.1
650	Lorraine M	46		USA		5,027	2:23.2