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
851	Kristin Naber	35	Batavia, IL	USA	Crossfit Kokua	4,661	2:34.4
852	Andrea Gomarasca	51	Trento	ITA		4,659	2:34.5
853	Kelly Robinson	51		USA		4,657	2:34.6
854	Mieke Gentens	36		BEL		4,648	2:34.9
854	Bryan Conklin	38		USA		4,648	2:34.9
856	lauren friedman	43		USA		4,647	2:34.9
857	joseph woodard iii	64		USA		4,641	2:35.1
858	Brian V	30		AUS		4,640	2:35.1
859	ma bennett	70		USA		4,637	2:35.2
860	Stéphane Weppe	45	Gravelines	FRA		4,636	2:35.3
861	Łukasz TUROIL	28		POL		4,634	2:35.3
862	Mel Eastburn-Cutts	-		GBR		4,623	2:35.7
863	Henryk Biniasz	70	Ruda Śląska	POL	The Diamonds (Over Sixties Erging Group)	4,619	2:35.8
864	Greg Hallinan	56	Carlsbad, CA	USA	U.S. Marines	4,611	2:36.1
865	B Thomas Henry	69	Lincoln, MA	USA	Cambridge Boat Club	4,610	2:36.1
866	Alex Petrusev	59	Bright's Grove, ON	CAN		4,608	2:36.2
867	Jesse Sparks	37	Centerton, AR	USA		4,606	2:36.3
868	Thomas Baer	49	Brussels	BEL	GERMAN Rowers and FRIENDS United	4,604	2:36.3
869	Steve Lewis	56	Helena , MT	USA		4,602	2:36.4
869	Mike Dransfeld	35		GER		4,602	2:36.4
871	Neil Wilcox	50		GBR		4,601	2:36.4
872	Lue Sullivan	44		USA		4,600	2:36.5
873	Nadine Nagy	45	NC	USA		4,597	2:36.6
874	Mark Walsh	64	Halifax, NS	CAN	North Star Rowing Club, Dartmouth, N.S	4,592	2:36.7
875	Christine Perry	49		USA		4,590	2:36.8
875	Simon Krueger	34	Sammamish, WA	USA		4,590	2:36.8
877	Julien Denaes	40	CO	USA		4,588	2:36.9
878	David Pearson	76	Plymouth, MA	USA	USMC Veterans	4,587	2:36.9
879	Nikolai Cernavin	47		GER		4,584	2:37.0
880	patrick stacom	55		USA		4,583	2:37.1
880	Lara Dorr	51		USA		4,583	2:37.1
882	Claudia Fend	42		AUT		4,581	2:37.1
883	Steve Bien	40		USA		4,573	2:37.4
884	Benjamin Tiller	18		USA		4,570	2:37.5
885	Derrick Caruthers	45		USA		4,569	2:37.5
886	Gunther Abela	52		MLT		4,567	2:37.6
886	Logan Burke	33		USA		4,567	2:37.6
888	Brandon Trent	44		USA		4,563	2:37.7
889	Nikoletta Tatar	37		HUN		4,562	2:37.8
890	Brocky Balboa	42	BUXTON	GBR		4,560	2:37.8
891	Ching fang Chi	46		TPE	mERGmaids	4,558	2:37.9
892	B Jordan	-	NM	USA		4,556	2:38.0
893	Zhao Loong Shim	25		MAS		4,550	2:38.2
894	Fabian Kuhn	35		GER		4,548	2:38.3
895	Bob Wilson	62		USA		4,542	2:38.5
896	Vladimír Moskaľ	44	Michalovce	SVK		4,538	2:38.6
897	James Quick	43		USA		4,536	2:38.7
898	Michaela Reinhardt-Popall	42		GER		4,530	2:38.9
899	Lizzie Chitty	37		SRI		4,526	2:39.0
900	Katie Mcalarney	37		USA		4,517	2:39.3