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
901	Freia Van den broeck	40		BEL		4,516	2:39.4
902	Jean-michel Dupart	58		FRA		4,515	2:39.4
903	Ian Downes	86	Brisbane, QLD	AUS	P.E Department gym	4,512	2:39.5
904	Michael Dickel	61		GER		4,511	2:39.6
905	J.P. Mayhew	53	Alexandria , VA	USA		4,509	2:39.6
906	Christopher Chalifoux	67	Harvard, MA	USA	The Diamonds (Over Sixties Erging Group)	4,505	2:39.8
906	Lance Cacanindin	64	Temecula, CA	USA	The Diamonds (Over Sixties Erging Group)	4,505	2:39.8
908	Warner Brock	58		USA		4,469	2:41.1
908	Derek Wilson	50	Kelowna, BC	CAN		4,469	2:41.1
910	Luz Rubello	62	Ottawa, ON	CAN	TEAM MELALEUCA	4,467	2:41.1
911	Nicole S.	48		GER		4,458	2:41.5
912	逸楠杨	28		CHN		4,455	2:41.6
913	john northcutt	61	Mansfield, TX	USA	The Diamonds (Over Sixties Erging Group)	4,453	2:41.6
914	준영 홍	35		KOR		4,447	2:41.9
915	Veronika Penciakova	37		USA		4,445	2:41.9
916	Rachel Horness	31		USA		4,443	2:42.0
917	Fayann Lewis	67	Caldwell, ID	USA	The Diamonds (Over Sixties Erging Group)	4,440	2:42.1
918	Josh Hillier	33		GBR		4,439	2:42.1
919	Jennifer Phillips	52	Boston, MA	USA		4,436	2:42.3
920	Paul Nelson	89	Gloucester , MA	USA	The Diamonds (Over Sixties Erging Group)	4,432	2:42.4
921	Dharamvir Kaushal	42	CA	USA		4,431	2:42.4
922	Carlo Recinella	52		USA		4,418	2:42.9
923	Richard Crichton	46		GBR		4,417	2:43.0
924	Michelle Smith	38		USA		4,415	2:43.0
925	Jennifer Seay	47	Las Vegas, NV	USA		4,413	2:43.1
926	paul ket	61		NED	The Diamonds (Over Sixties Erging Group)	4,412	2:43.1
927	Rebecca Quiñones	36		USA		4,411	2:43.2
928	Miguel Raya	35		USA		4,410	2:43.2
929	Aravind Alapat	42	TX	USA		4,409	2:43.3
930	Angela Garcia	48		USA		4,408	2:43.3
931	Louisa Fornaro	30		USA		4,402	2:43.5
931	Simon Neumann	41		GER		4,402	2:43.5
933	Corinna Drexler	47	Althengstett	GER	Team Ruderathlet	4,401	2:43.5
934	Honorio Ines	58		ESP		4,399	2:43.6
934	Marta Berndt	43		GER		4,399	2:43.6
936	JY Park	34		KOR		4,396	2:43.7
937	Alexander West	35		GER		4,393	2:43.8
938	Ursula Siebel	59		MAS		4,389	2:44.0
939	Klaus Palzer	54	Kleinblittersdorf	GER		4,387	2:44.1
940	Phang Jin Lim	41		MAS		4,385	2:44.1
941	Megan Washnieski	44		USA		4,383	2:44.2
942	Hans Pfeil	59		GER	Free Spirits	4,381	2:44.3
943	Stephen Brook	51		GBR		4,379	2:44.4
944	Rene Pavlik	51		GER		4,372	2:44.6
945	Randy Sikk	66	Patterson, CA	USA	The Diamonds (Over Sixties Erging Group)	4,357	2:45.2
946	Heather Tedder	45		USA		4,355	2:45.3
947	Tracy Walczynski	23		AUS		4,352	2:45.4
947	Morgan Loubser	40		UAE		4,352	2:45.4
949	Jim O’Connor	46		AUS		4,346	2:45.6
950	Yuliana Ramírez Salazar	22		COL		4,341	2:45.8