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
701	Todd Warren	46		USA		5,025	2:23.2
702	Daniel Sergiacomo	38		BEL		5,022	2:23.3
702	Catherine Cook	58	Amersham	GBR		5,022	2:23.3
704	Dominik Steiner	55	Tokyo	JPN		5,017	2:23.5
705	Andrea Forlani	51		ITA		5,015	2:23.5
706	Chip Pearce	69		USA		5,012	2:23.6
707	Janani Zinburg	27		GER		5,007	2:23.7
708	Abbie Summers	32		NED		5,006	2:23.8
709	Frederic Garel	35		FRA		5,002	2:23.9
710	Darren Wright	51		USA	Age Without Limits	5,001	2:23.9
711	Richard Flynn	37	Greenwich, NSW	AUS		4,999	2:24.0
712	B S	-	AZ	USA		4,996	2:24.1
712	Adam Stokes	36		USA		4,996	2:24.1
714	Maureen King	68	Las Vegas, NV	USA	Lake Las Vegas Rowing Club	4,995	2:24.1
715	Paul Grant	57	Glasgow	GBR		4,993	2:24.2
715	Jackie Dietrich	49		USA		4,993	2:24.2
717	Anne Struble	45		USA		4,992	2:24.2
718	Hermann-Josef Jansen	68		GER		4,991	2:24.2
719	Iain Wilson	62		GBR	UK Military Veterans	4,987	2:24.3
719	Shaye Woodward	52	UT	USA	TEAM MELALEUCA	4,987	2:24.3
719	Michael Kochendörfer	55		GER		4,987	2:24.3
722	Paul Sirisuth	35	New York, NY	USA		4,984	2:24.4
722	Selina Kuyp	45	Victoria, BC	CAN		4,984	2:24.4
722	Adam Hawk	-	NC	USA		4,984	2:24.4
725	Tommie Roden	46	Wadsworth	USA		4,983	2:24.4
725	David Parsons	63		GBR		4,983	2:24.4
727	David Edney	63		AUS		4,982	2:24.5
727	Craig James	63	Upper Marlboro, MD	USA	US Navy Veteran	4,982	2:24.5
729	Benjamin Van Slate	44	Coeur d' Alene, ID	USA		4,980	2:24.5
730	Winnie Versol	42		NED		4,972	2:24.8
731	carlo passoni	60		ITA		4,969	2:24.8
731	Austin Ratcliff	31		USA		4,969	2:24.8
733	Walter Mayfield	60	Anderson, SC	USA		4,967	2:24.9
734	Andres Bernaciak	40		USA		4,965	2:25.0
735	Carolina Araya	40		CHI		4,963	2:25.0
736	Alan Raynsford	49		GBR		4,962	2:25.1
737	Xing Xu	-		USA	Darkhorse Rowing	4,958	2:25.2
738	Jörg Danko	44		GER		4,957	2:25.2
739	Haoming He	36		CHN		4,954	2:25.3
739	Courtney Matrunick	42		USA		4,954	2:25.3
741	Pierre Vigilance	53		USA		4,951	2:25.4
741	casey ross	32		USA		4,951	2:25.4
743	William Tooher	60		IRL	The Diamonds (Over Sixties Erging Group)	4,949	2:25.4
744	Shawn Lefebre	47		USA	USAF Veterans	4,948	2:25.5
744	Isabel Martin	41	Greenbelt, MD	USA	Washington Rowing School	4,948	2:25.5
746	Michael Schoen	52	Tiburon, CA	USA		4,943	2:25.6
747	Christopher Wynne	77	St Leonards-on-sea	GBR	Bewl Bridge Rowing Club	4,937	2:25.8
747	Luigi Larocca	60		ITA		4,937	2:25.8
749	Kris B	46		CAN		4,935	2:25.8
750	Marcus G.	53		GER		4,934	2:25.9