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
599	Nathan Mize	38		USA		5,180	2:18.9
599	sf camca	44		USA		5,180	2:18.9
603	NICK GARLIS	51		GRE		5,179	2:19.0
604	Patrick Wolfram Nolten	58	Naperville , IL	USA	The Diamonds (Over Sixties Erging Group)	5,177	2:19.0
605	Mike Kim	48	Los Angeles, CA	USA		5,176	2:19.1
605	Andrew Caldwell	40		GBR		5,176	2:19.1
607	Mariko Shikakura	54		JPN		5,175	2:19.1
608	Søren Damgaard	68	Bagsvaerd	DEN		5,174	2:19.1
609	Eben Nash	53	Charlton , MA	USA		5,173	2:19.1
610	David Enochs	74	Manteo, NC	USA		5,170	2:19.2
610	Andy Acton	59	Annapolis, MD	USA		5,170	2:19.2
612	Denny Dayhuff	70	MN	USA		5,167	2:19.3
613	Zac Rabie	29		GBR		5,166	2:19.3
613	Will Lee	45		USA		5,166	2:19.3
615	Matt Collins	59		USA		5,164	2:19.4
616	Matthew Mullins Hall	33		USA		5,159	2:19.5
617	Carl Papavarnava	47		GBR		5,158	2:19.5
618	U P	45		USA		5,155	2:19.6
618	Ed Markewitz	44		USA		5,155	2:19.6
620	Ken Brenneman	60		USA		5,152	2:19.7
621	Emanuel Weintraub	57		USA		5,145	2:19.9
622	Carlo Passoni	60	Monza	ITA		5,143	2:19.9
622	Timothy Geraci	67	Waynesville, NC	USA		5,143	2:19.9
624	Pantelis H	56		CYP		5,142	2:20.0
625	Shane Frahm	52		USA		5,140	2:20.0
626	Carissa Demore	37	MA	USA		5,139	2:20.1
627	Simon Tudiver	42	Ottawa, ON	CAN		5,138	2:20.1
628	Valerie Greene	47		USA		5,131	2:20.3
629	Oliver Schoer	39		GER		5,129	2:20.3
630	Robert Prince	55	Santa Barbara, CA	USA		5,127	2:20.4
631	Colin Smith	47		USA		5,122	2:20.5
632	Jason White	50		USA		5,121	2:20.5
633	Vince Kelley	38		USA		5,119	2:20.6
634	Fred McGriff	59	Tampa, FL	USA	The Diamonds (Over Sixties Erging Group)	5,110	2:20.9
634	Don Pepe	43		USA		5,110	2:20.9
636	Allison Gootkin	25		USA		5,108	2:20.9
636	Todd Sale	59	Houston , TX	USA		5,108	2:20.9
638	Hans Lederhuber	43		GER		5,105	2:21.0
638	Maianh Nguyen	44		USA		5,105	2:21.0
640	Chelsea Ramirez	32		USA		5,104	2:21.0
640	Gavin MacInnes	39	USA, NC	USA		5,104	2:21.0
640	Michael Sisley	41	Greenville, NC	USA		5,104	2:21.0
643	Diane Klein	47	VA	USA		5,102	2:21.1
643	Bryce Buchanan	40		USA		5,102	2:21.1
643	Gregor Campbell	34		GBR		5,102	2:21.1
646	Dan Molony	46	Lafayette Hill, PA	USA		5,098	2:21.2
647	Anthony Brannon	55		USA		5,096	2:21.2
648	Jason Grubbs	54	Metairie , LA	USA		5,095	2:21.3
649	Enzo Tomasoni	21		BRA	Esporte Clube Pinheiros	5,094	2:21.3
649	Melissa Chaney	43	Roodepoort	RSA		5,094	2:21.3