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
801	Hans Berggreen	61	Roskilde 🇩🇰	DEN		4,720	2:32.5
802	Kyle McAllister	34		USA		4,702	2:33.1
803	Amber Baker	42		USA		4,701	2:33.1
803	Ali Caro	53		USA		4,701	2:33.1
805	Michael Dietl	25		SUI		4,693	2:33.4
806	Jack Lee	56	Poughkeepsie, NY	USA		4,692	2:33.4
807	David Brynn	70	Lincoln, VT	USA		4,690	2:33.5
808	Ikey Kakouras	46		USA		4,680	2:33.8
809	Audrey Martin	45		USA		4,678	2:33.9
809	Whitney Burris	39		USA		4,678	2:33.9
811	Beth Novak	62	MN	USA	The Diamonds (Over Sixties Erging Group)	4,676	2:33.9
811	Eric Winkler	60		USA		4,676	2:33.9
813	Catherine Gibbons	51		USA	50Plus	4,672	2:34.1
813	Andrew Englert	43		USA		4,672	2:34.1
815	Silvia Mercekova	42	Bardejov	SVK		4,670	2:34.1
815	Rick Colbert	71		USA		4,670	2:34.1
815	Lauren Rush	40	IN	USA		4,670	2:34.1
818	Paul Schaffer	36		USA		4,667	2:34.2
819	Jeroen Bakker	53		NED		4,665	2:34.3
820	Dent Harrison	55	QC	CAN		4,660	2:34.5
821	David Aniballi	51		USA		4,658	2:34.5
822	Michael Berty	49		USA		4,655	2:34.6
823	Fiona Bullock	47	NSW	AUS		4,653	2:34.7
824	Boris Mandic	34		SUI		4,638	2:35.2
825	Steve Pan	34	Hangzhou	CHN	亦可赛艇	4,635	2:35.3
825	John Kellander	40		USA		4,635	2:35.3
827	Christine Vitron	48		USA		4,634	2:35.3
828	Ian Tillard	68	Halifax, NS	CAN		4,633	2:35.4
829	Shae Dubs	53	Seattle, WA	USA		4,630	2:35.5
830	Patrice Glover	71	Lambertville, NJ	USA	Swan Creek Rowing Club	4,624	2:35.7
831	Annie Tufts	34	OH	USA		4,622	2:35.7
832	walter kalish	67	Leland, NC	USA	The Diamonds (Over Sixties Erging Group)	4,620	2:35.8
833	stacey dipersia	68	Salt Point, NY	USA	The Diamonds (Over Sixties Erging Group)	4,618	2:35.9
834	mukund murali	32		USA		4,614	2:36.0
834	Samantha Mattheis	36		USA		4,614	2:36.0
836	Ken Eshler	56	Kent, OH	USA		4,613	2:36.0
837	D Wip	49		USA		4,612	2:36.1
838	Tonya Danosky	50	WA	USA		4,611	2:36.1
839	Natasha Khouri	-	Pittsburgh, PA	USA		4,604	2:36.3
839	David Warholak	-	PA	USA		4,604	2:36.3
839	Marija Brozović	40		CRO		4,604	2:36.3
842	Alejandra Salinero	28		USA		4,600	2:36.5
843	marion may	66	Bradenton, FL	USA		4,599	2:36.5
844	Helen Lovis	-		USA		4,597	2:36.6
845	Sarah Bremer	48		USA		4,594	2:36.7
846	Jim Eckert	72	Gainesville, Florida	USA	Street Parking	4,590	2:36.8
847	Alexander Taylor	67		USA	The Diamonds (Over Sixties Erging Group)	4,589	2:36.8
848	Ryan Smith	43		USA		4,588	2:36.9
849	Roberta Frechette	62	Frederick, MD	USA	The Diamonds (Over Sixties Erging Group)	4,586	2:36.9
849	Scott Beaver	55	Milwaukee, WI	USA		4,586	2:36.9