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	Katie Mcalarney	37		USA		4,517m	2:39.3
902	Freia Van den broeck	40		BEL		4,516m	2:39.4
903	Jean-michel Dupart	58		FRA		4,515m	2:39.4
904	Ian Downes	86	Brisbane, QLD	AUS	P.E Department gym	4,512m	2:39.5
905	Michael Dickel	61		GER		4,511m	2:39.6
906	J.P. Mayhew	53	Alexandria , VA	USA		4,509m	2:39.6
907	Christopher Chalifoux	67	Harvard, MA	USA	The Diamonds (Over Sixties Erging Group)	4,505m	2:39.8
907	Lance Cacanindin	64	Temecula, CA	USA	The Diamonds (Over Sixties Erging Group)	4,505m	2:39.8
909	Warner Brock	58		USA		4,469m	2:41.1
909	Derek Wilson	50	Kelowna, BC	CAN		4,469m	2:41.1
911	Luz Rubello	62	Ottawa, ON	CAN	TEAM MELALEUCA	4,467m	2:41.1
912	Nicole S.	48		GER		4,458m	2:41.5
913	逸楠杨	28		CHN		4,455m	2:41.6
914	john northcutt	61	Mansfield, TX	USA	The Diamonds (Over Sixties Erging Group)	4,453m	2:41.6
915	준영 홍	35		KOR		4,447m	2:41.9
916	Veronika Penciakova	37		USA		4,445m	2:41.9
917	Rachel Horness	31		USA		4,443m	2:42.0
918	Fayann Lewis	67	Caldwell, ID	USA	The Diamonds (Over Sixties Erging Group)	4,440m	2:42.1
919	Josh Hillier	33		GBR		4,439m	2:42.1
920	Jennifer Phillips	52	Boston, MA	USA		4,436m	2:42.3
921	Paul Nelson	89	Gloucester , MA	USA	The Diamonds (Over Sixties Erging Group)	4,432m	2:42.4
922	Dharamvir Kaushal	42	CA	USA		4,431m	2:42.4
923	Carlo Recinella	52		USA		4,418m	2:42.9
924	Richard Crichton	46		GBR		4,417m	2:43.0
925	Michelle Smith	38		USA		4,415m	2:43.0
926	Jennifer Seay	47		USA		4,413m	2:43.1
927	paul ket	61		NED	The Diamonds (Over Sixties Erging Group)	4,412m	2:43.1
928	Rebecca Quiñones	36		USA		4,411m	2:43.2
929	Miguel Raya	35		USA		4,410m	2:43.2
930	Aravind Alapat	42	TX	USA		4,409m	2:43.3
931	Angela Garcia	48		USA		4,408m	2:43.3
932	Louisa Fornaro	30		USA		4,402m	2:43.5
932	Simon Neumann	41		GER		4,402m	2:43.5
934	Corinna Drexler	47	Althengstett	GER	Team Ruderathlet	4,401m	2:43.5
935	Honorio Ines	58		ESP		4,399m	2:43.6
935	Marta Berndt	43		GER		4,399m	2:43.6
937	JY Park	34		KOR		4,396m	2:43.7
938	Alexander West	35		GER		4,393m	2:43.8
939	Ursula Siebel	59		MAS		4,389m	2:44.0
940	Klaus Palzer	54	Kleinblittersdorf	GER		4,387m	2:44.1
941	Phang Jin Lim	41		MAS		4,385m	2:44.1
942	Megan Washnieski	44		USA		4,383m	2:44.2
943	Hans Pfeil	59		GER	Free Spirits	4,381m	2:44.3
944	Stephen Brook	51		GBR		4,379m	2:44.4
945	Rene Pavlik	51		GER		4,372m	2:44.6
946	Randy Sikk	66	Patterson, CA	USA	The Diamonds (Over Sixties Erging Group)	4,357m	2:45.2
947	Heather Tedder	45		USA		4,355m	2:45.3
948	Tracy Walczynski	23		AUS		4,352m	2:45.4
948	Morgan Loubser	40		UAE		4,352m	2:45.4
950	Jim O’Connor	46		AUS		4,346m	2:45.6