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
301	Zachary Derbyshire	46	Lexington, KY	USA	University of California, San Diego	5,634m	2:07.7
302	Jonathan Medash	33	East Helena, MT	USA		5,633m	2:07.8
303	Håkon Nakling	37		NOR		5,631m	2:07.8
304	dl cai	46	chengdu	CHN	China Indoor Rowers	5,630m	2:07.8
305	Bret Storck	52	frisco, TX	USA		5,627m	2:07.9
306	Brice McKeever	38		USA		5,625m	2:08.0
307	诚吴	33		CHN		5,624m	2:08.0
308	Matthew Stubbington	51		USA		5,622m	2:08.0
309	David Scurlock	42		GBR		5,619m	2:08.1
310	Mike H	23		AUS		5,615m	2:08.2
311	Giuseppe Di Gregorio	51		ITA		5,614m	2:08.2
312	Lukas Neiger	37		SUI		5,613m	2:08.2
312	Jimmy Bates	41		USA	U.S. Marines	5,613m	2:08.2
314	Samuele Ferrari	37		ITA		5,611m	2:08.3
314	Arno Leroy	35		BEL		5,611m	2:08.3
316	Antoine ZENONE	47		FRA		5,608m	2:08.3
316	Kent Broadbent	53		USA		5,608m	2:08.3
318	meredith burke	47	somerville, NJ	USA		5,606m	2:08.4
319	Alex Conley	-		USA		5,604m	2:08.4
319	Sue Fondrie	57		USA		5,604m	2:08.4
321	Joshua Benton	44	WV	USA		5,600m	2:08.5
322	Andreas Zagelow	45		GER	Team Ruderathlet	5,599m	2:08.5
322	Paul Foulkes	72		GBR		5,599m	2:08.5
322	Paul Mindeman	46		USA		5,599m	2:08.5
325	Nicolas Dijkstra	45		IRL		5,597m	2:08.6
326	Rupe Hussey	-	Jacksonville, FL	USA	U.S. Navy Retired	5,596m	2:08.6
327	Ingo Heinke	54	Otterberg	GER	Team Ruderathlet	5,595m	2:08.6
328	Scott Odefey	48	WI	USA		5,591m	2:08.7
328	David Frothingham	51	Merrimack, NH	USA	Amoskeag Rowing Club	5,591m	2:08.7
328	Edo Bedzra	38		USA		5,591m	2:08.7
331	Nicola Jones	37		AUS		5,589m	2:08.8
332	Jan-Philipp Hellmers	-		GER		5,587m	2:08.8
333	Andrew Broadbent	53		GBR	Royal Navy Veterans	5,586m	2:08.8
334	Anne Goffin	42		USA		5,580m	2:09.0
335	Michael Döring	54		GER		5,579m	2:09.0
336	Matjaz Fikfak	33		SLO		5,578m	2:09.0
336	Mark Spears	64	Pasadena, CA	USA	The Diamonds (Over Sixties Erging Group)	5,578m	2:09.0
338	tim barber	52		GBR		5,573m	2:09.1
339	Frank Johannsen	44		GER		5,571m	2:09.2
340	Jorge Gutiérrez	48	Rennes	FRA		5,569m	2:09.2
341	Simone Beasant	53		GBR		5,567m	2:09.3
341	James Brenton	58	Cambridge	GBR	The Diamonds (Over Sixties Erging Group)	5,567m	2:09.3
343	Willy Bjørsnøs	67	Kongsberg	NOR	The Diamonds (Over Sixties Erging Group)	5,565m	2:09.3
344	alexis marchandise	-		FRA		5,564m	2:09.4
345	Jörg Schulz	43		GER	German Army Veterans	5,561m	2:09.4
345	Deborah Grauer	54	WA	USA	Sammamish Rowing	5,561m	2:09.4
347	P Mac	39		USA		5,558m	2:09.5
348	Richard Hernandez	65	Miami, FL	USA	The Diamonds (Over Sixties Erging Group)	5,555m	2:09.6
349	Nathanael Powell	37		CAN		5,554m	2:09.6
350	Matt Ellis	37		USA	Army National Guard	5,553m	2:09.6