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
1	Jordan Monnink	36	ON	CAN	Team Canada	6,933	1:43.8
2	Stephen Briggs	47		GBR		6,705	1:47.3
3	Dusan Machacek	56	Praha	CZE		6,695	1:47.5
4	Chris Brown	37		USA		6,675	1:47.8
5	Justin Campbell	43	Encinitas , CA	USA	GARAGEATHLETE	6,669	1:47.9
6	Arnaud Richard	50	Bordeaux	FRA		6,664	1:48.0
7	Franck Schaller	37		SIN		6,658	1:48.1
8	Tijmen de Haan	30		NED		6,608	1:48.9
9	Hendrik Nagel	28	Bremen	GER	Wasserfreunde Hemmoor e.V.	6,601	1:49.0
10	Ross Hawkins	49	Johannesburg	RSA	Shosholoza	6,588	1:49.2
11	Caine Stringer	48		GBR		6,573	1:49.5
11	Jordan Mayes	31		GBR		6,573	1:49.5
13	Nick Wakeford	45	Leederville, WA	AUS	West Australian Rowing Club	6,570	1:49.5
14	Marcel K	38		GER		6,569	1:49.6
15	Ben Fennell (OG)	51	Wokingham	GBR		6,563	1:49.7
16	Jeremy Martin	60	Ingatestone	GBR	The Diamonds (Over Sixties Erging Group)	6,561	1:49.7
17	Conrad Rees	48	Tenby	GBR		6,558	1:49.7
18	Tyler Smith	39		USA	GARAGEATHLETE	6,548	1:49.9
19	Matt Marcinko	36		POL		6,535	1:50.1
20	Léonard Van Voorthuysen	40	Lyon	FRA		6,524	1:50.3
21	Kody Fedorcha	45		USA		6,509	1:50.6
22	Alastair Steele	50		GBR		6,497	1:50.8
23	Zack DePace	45	Springfield, MA	USA		6,461	1:51.4
24	Noel O'Neill	44		IRL		6,449	1:51.6
25	Chris Markham	48	Guernsey	GBR	The Guernsey Rowing Club	6,441	1:51.7
26	Tracey Lanier	38	Camarillo, CA	USA		6,432	1:51.9
27	Ignacio Urruticoechea Kupfer	22		CHI		6,423	1:52.0
28	Guy Hagan	47	Cranbrook	GBR	Rowfit	6,418	1:52.1
29	Stephen Salvati	40	CT	USA		6,409	1:52.3
30	Michael Lehmann	55		GER		6,393	1:52.6
31	Ben Willlis	50	Cambridge	GBR		6,389	1:52.6
32	Adam Joseph	43	VA	USA	U.S. Marines	6,380	1:52.8
33	Troy Dalla-Costa	50	WA	AUS		6,365	1:53.1
34	Steven Bishop	42		AUS		6,363	1:53.1
35	Daniel Karlsson	39	Eslöv	SWE	Swedish Armed Forces	6,360	1:53.2
36	Chris Stanley	40	Grosse Pointe Woods, MI	USA		6,358	1:53.2
37	Ben Gill	40	IA	USA	Rowfit	6,356	1:53.2
38	Evan Neumann	45	Oakland, CA	USA	East Bay Rowing Club	6,350	1:53.3
39	Pierre-Alexandre Deffolin	36		BEL		6,342	1:53.5
40	Jack Roach	19		USA		6,340	1:53.5
41	Oliver Kremer	44	Cologne	GER		6,335	1:53.6
42	Tom Lewis	38		AUS		6,334	1:53.6
43	Hans Drost	38		GER		6,331	1:53.7
44	Evert Gutteling	47	Leerdam	NED	Roeivereniging Leerdam	6,330	1:53.7
45	Eady Manawaiti	50	Te Kuiti	NZL		6,329	1:53.7
46	Adam Kallin	37	GA	USA	University of Florida	6,328	1:53.7
47	Christopher Jackson	34		USA		6,327	1:53.7
47	Chris Ambra	28		GBR		6,327	1:53.7
49	Duncan Dunning	51	New Plymouth	NZL		6,326	1:53.8
50	Joe Priore	47	NY	USA		6,323	1:53.8