Workout of the Day

« July 31, 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
51	Nicholas Costiff	51		GBR		11,679m	2:03.2
52	Chris Fawcett	39		GBR	Royal Air Force (UK)	11,626m	2:03.8
53	Rodney Hudson	53	WA	USA		11,622m	2:03.9
54	Jonathan Gottfried	47		PUR		11,621m	2:03.9
55	Paul Noel	42		USA		11,567m	2:04.4
56	Luca Vailati	41		ITA		11,551m	2:04.6
57	Sergio ribeiro	31		POR		11,537m	2:04.8
58	Kev Casey	38		GBR		11,525m	2:04.9
59	Scott Stewart	39		GBR		11,478m	2:05.4
60	Patrick Hau	32		USA		11,475m	2:05.4
61	Benjamin Zauner	38		USA		11,443m	2:05.8
62	Charles Park	55		USA		11,383m	2:06.5
63	David Rees	49		GBR		11,365m	2:06.7
64	Fabien Hecquet	38		SUI		11,350m	2:06.8
65	Craig Cousins	44		AUS		11,327m	2:07.1
66	Enrico D'Angelo	60		ITA		11,310m	2:07.3
67	T. Geyer	62	Purcellville, VA	USA		11,295m	2:07.4
68	Ruud Kampfraath	50	Amersfoort	NED		11,274m	2:07.7
68	matt hopkins	42		USA		11,274m	2:07.7
70	Jean marc Proufit Portier	48		FRA		11,267m	2:07.8
71	Kate Wilson	49		GBR		11,211m	2:08.4
72	daniel b	32	Seattle, WA	USA		11,039m	2:10.4
73	Candie Sudhoff	48		USA		11,008m	2:10.8
74	Shannon O’Brien	31		USA		10,979m	2:11.1
75	Amy Ladds-Davis	31		USA		10,916m	2:11.9
76	Derek Horvath	41		CAN		10,870m	2:12.4
77	Jenn Beck	53	Salt Lake City, UT	USA		10,841m	2:12.8
78	Anthony Plumb	36		GBR		10,838m	2:12.8
79	Cian Geoghegan	31		IRL		10,789m	2:13.4
80	Meredith Larsen	38	NY	USA		10,772m	2:13.6
81	Jun Lee	44		USA		10,754m	2:13.9
82	Joanne Ives	46		GBR		10,743m	2:14.0
83	Ginette Spittles	57		GBR		10,727m	2:14.2
84	Daniel Garcia	55		USA		10,699m	2:14.5
85	Kacie Mitchell	28		USA		10,678m	2:14.8
86	Steven Robinson	50		USA		10,648m	2:15.2
87	Louise Birk Hansen	41	Køge	DEN	Køge Roklub	10,628m	2:15.4
88	Gregor Lindsay	45	Kirkcaldy	GBR		10,613m	2:15.6
89	Eric Green	57	SC	USA		10,600m	2:15.8
90	Jon Pilkington	36		GBR		10,597m	2:15.8
91	David Craven	79		GBR		10,524m	2:16.8
92	julie coder	50		USA		10,490m	2:17.2
93	Natalee Todd	27		USA		10,459m	2:17.6
94	Rebecca Folsom	38	Tampa, FL	USA		10,433m	2:18.0
95	Duncan Arlidge	51		NZL		10,427m	2:18.1
96	Matt Coppola	40		USA		10,413m	2:18.2
97	Rob McCormick	60	Apex, NC	USA		10,406m	2:18.3
98	Elle Brookes	34		AUS		10,361m	2:18.9
99	John Walker	39		GBR		10,347m	2:19.1
100	Uwe Gronewold	54	Schlicktown	GER		10,326m	2:19.4