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
551	Groma Kolibri	50	WA	USA		5,285	2:16.2
552	Rhys Bancroft	36		AUS		5,284	2:16.2
552	Thomas Gill	56	Düsseldorf	GER		5,284	2:16.2
554	Jan Strachon	34		CZE		5,275	2:16.4
555	Kurt Stolz	62		SUI		5,271	2:16.5
555	Jeff Thomas	61	Rogerstone 🏴󠁧󠁢󠁷󠁬󠁳󠁿	GBR		5,271	2:16.5
557	Sven Herrmann	58	Berlin	GER		5,269	2:16.6
558	Maria Palmisano	43	Buffalo, NY	USA		5,268	2:16.6
559	Yo Van Heese	54		NED		5,266	2:16.7
560	John Post	62	Lampasas , TX	USA	The Diamonds (Over Sixties Erging Group)	5,264	2:16.7
561	Jessica Dare	36		AUS		5,263	2:16.8
561	L Feret	48	TN	USA		5,263	2:16.8
563	Hank Vedder	60	Osgoode, ON	CAN	Rowers United	5,262	2:16.8
564	Gregg Kissel	54		USA		5,261	2:16.8
564	Kyle H	36		USA		5,261	2:16.8
566	Henk Wismeijer	66	Loosdrecht	NED	KARZV De Hoop, Amsterdam	5,257	2:16.9
567	Veronica Lind	49		NZL		5,255	2:17.0
568	Greg Whyte	69		USA		5,254	2:17.0
569	Tina Buchanan	59		GBR		5,253	2:17.0
569	Patrick Coffey	50	Fort Mill, SC	USA		5,253	2:17.0
571	Lars Zilz	47	Lübbenau	GER		5,252	2:17.0
572	JT Janssen	57	Hampton Hill	GBR		5,249	2:17.1
573	James Gildroy	41		GBR		5,245	2:17.2
574	Weston Anderson	37		USA		5,241	2:17.3
575	Jacob Lee	41		KOR		5,240	2:17.4
576	Howard Woolley	58	Manchester	GBR		5,234	2:17.5
576	Matt Perrine	47	Fayetteville, AR	USA		5,234	2:17.5
578	Ric Shurtz	53		USA		5,228	2:17.7
579	Philip Beck	52	Salt Lake City, UT	USA		5,227	2:17.7
580	Pete Ware	61		USA		5,225	2:17.7
581	Abner Sun	42	Chengdu.SICHUAN Province	CHN		5,222	2:17.8
582	Kevin Powers	38		USA	Havoc City Fitness	5,221	2:17.9
582	Ren c	43	ON	CAN		5,221	2:17.9
584	Geraldine Byrne	62	Scotland	GBR	Team Diamonds	5,217	2:18.0
584	C S	56		USA		5,217	2:18.0
586	Patrick Guénot	53		FRA		5,215	2:18.0
587	Konstantinos Tziolas	53		GRE		5,213	2:18.1
588	Shawn Carmichael	48		USA		5,212	2:18.1
588	Charlotte Blomfield	43		GBR		5,212	2:18.1
590	Farouk Hashim	57		MAS		5,211	2:18.1
591	Mike H	23		AUS		5,207	2:18.2
592	Jennifer Armstrong	49	Kihei, HI	USA		5,203	2:18.3
592	Thomas Doering	59	Hochheim am Main	GER		5,203	2:18.3
594	Gerald Beier	56	Vienna	AUT		5,200	2:18.4
595	Dennis Rice	54	TX	USA	Randall County Sheriff’s Office	5,194	2:18.6
596	Amy Wiles	38		GBR		5,190	2:18.7
596	Padraig O'Mearain	57	Dublin	IRL		5,190	2:18.7
598	Brenda Barrett	51		USA		5,181	2:18.9
599	Laura King	42		AUS		5,180	2:18.9
599	David Harary	29	Stony Brook, NY	USA		5,180	2:18.9