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
500	Devin Maxwell	34		USA		5,380m	2:13.8
502	Phillip Gilmore	58		USA		5,379m	2:13.8
503	Britt McLoy	51	MA	USA		5,374m	2:13.9
504	Planar Knight	55	ID	USA		5,373m	2:14.0
505	Heather Hawk	39		USA	Whatcom Rowing Association	5,372m	2:14.0
506	Elisabeth McMullin	39	CA	USA		5,369m	2:14.1
507	Dave Young	42		USA		5,367m	2:14.1
508	Davide Fabris	48	Creazzo-Vicenza	ITA		5,364m	2:14.2
508	Rainer Gau	58	Berlin	GER	The Diamonds (Over Sixties Erging Group)	5,364m	2:14.2
510	Jimmy Bates	42		USA	U.S. Marines	5,363m	2:14.2
511	Jonny Campion	31		GBR		5,362m	2:14.2
512	Channing Fox	51		USA		5,360m	2:14.3
513	John Weil	72	New Orleans, LA	USA		5,359m	2:14.3
514	Wanda W	45		USA		5,355m	2:14.4
515	Wayne Bailey	63		AUS		5,352m	2:14.5
515	Jonathan Poore	59		GBR	The Diamonds (Over Sixties Erging Group)	5,352m	2:14.5
517	Markus Ring	38		GER		5,348m	2:14.6
517	Peter Koers	42		NED		5,348m	2:14.6
517	Mikel Lersundi	52	Errenteria	ESP		5,348m	2:14.6
520	Thomas Fragtrup	46	Fredericia	DEN	Scandinavian Vikings	5,345m	2:14.7
521	Tony Agnew	49		GBR		5,343m	2:14.7
522	Nenad Ilisić	50		CRO		5,342m	2:14.7
523	Ben Cloud	48	Fullerton, CA	USA		5,339m	2:14.8
524	Allis Rundell	50	Säffle	SWE		5,335m	2:14.9
525	Chris Hanson	61	Seal Beach, CA	USA		5,327m	2:15.1
526	John Wherry	72	Albemarle, VA	USA	Cheap Bastards Club	5,326m	2:15.1
527	Nigel Beagarie	70		GBR		5,324m	2:15.2
528	Tony Gibbs	57		NZL		5,321m	2:15.3
528	Christian Korkus	56		GER		5,321m	2:15.3
530	Brent Rendel	59	Miami, OK	USA	U.S. Navy Retired	5,320m	2:15.3
531	Gergely Tatar	37		AUT		5,318m	2:15.3
531	Javi Pelao	61	Ferrol	ESP	Club Remo A Cabana-Ferrol	5,318m	2:15.3
533	Clint Huxley	40	NSW	AUS		5,317m	2:15.4
534	Lindsay Price	38		USA		5,316m	2:15.4
535	Morten Møller	55		DEN		5,314m	2:15.4
536	Lucinda Bayliss	37		GBR		5,313m	2:15.5
537	Nicolas Lee	39		USA		5,311m	2:15.5
538	Jennifer Pastore	53		USA		5,307m	2:15.6
539	Peter Ray	19		GBR		5,306m	2:15.6
540	Eric Torrence	55	Oregon	USA		5,304m	2:15.7
541	Horving Ramos	56	MD	USA		5,302m	2:15.7
542	John Jeffries	56		USA		5,301m	2:15.8
543	Drea Buyze	39	GRANDVILLE, MI	USA	mERGmaids	5,298m	2:15.9
544	Jonathan Lewerenz	38		USA		5,294m	2:16.0
545	Soohyun Kim	40		KOR		5,292m	2:16.0
545	Gary Triche	66	Prescott Valley, AZ	USA		5,292m	2:16.0
545	Steven Rivera	37		USA		5,292m	2:16.0
548	Derek Card	51		USA		5,289m	2:16.1
549	Sam Childs	28		GBR		5,288m	2:16.1
550	Groma Kolibri	50	WA	USA		5,285m	2:16.2