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
201	Tormod Rebnord	30		NOR		5,894	2:02.1
202	Gerardo González García	40	Burgos	ESP		5,890	2:02.2
203	Jurie Van Vuren	54	Hoedspruit	RSA		5,884	2:02.3
203	Matthew Hendley	33	Chandler, AZ	USA	Rio Salado Rowing Club	5,884	2:02.3
205	J.R. Tarabocchia	41	Portland, OR	USA		5,883	2:02.3
206	Arkadiusz Wachala	54	Gdansk	POL		5,881	2:02.4
207	Patrice Blier	49	LAVAL, QC	CAN		5,879	2:02.4
207	Benjamin Vroman	43		USA		5,879	2:02.4
209	Ray O’Hara	37		IRL		5,878	2:02.4
210	Michael Longshaw	38		GBR		5,874	2:02.5
211	Geoff Sparrow	42		USA		5,870	2:02.6
211	D Pylyp	33		CAN		5,870	2:02.6
213	Simon Blomfield	44	Yateley, Hampshire	GBR		5,868	2:02.6
213	Che Plant	44		GBR	Barnstaple Pilot Gig Club	5,868	2:02.6
215	Torbjörn Lindau	52		SWE		5,863	2:02.8
216	Martin Jones	68	Gloucestershire	GBR		5,861	2:02.8
217	Sigurd Galaaen Enget	36	Gjøvik	NOR		5,856	2:02.9
217	Oliver Dillmann	56		GER		5,856	2:02.9
219	Syd Smith	73	Columbia City, OR	USA	The Diamonds (Over Sixties Erging Group)	5,855	2:02.9
220	Mick Williams	39	WA	AUS	Australian Army	5,852	2:03.0
220	Konrad Frankenberg	46	Gotha	GER	Team Ruderathlet	5,852	2:03.0
222	Justin Whitney	61		USA		5,848	2:03.1
223	Krzychu Kudzma	48	Szczecin	POL		5,845	2:03.1
224	Harald Hofer	43		AUT		5,841	2:03.2
224	Justin Waterman	32		USA		5,841	2:03.2
226	Kenny Snyder	44		USA		5,840	2:03.2
226	Rocky Barbaro	46		USA		5,840	2:03.2
228	Stephen Baum	40		USA		5,839	2:03.3
229	Russell Smith	51	Fremont, CA	USA		5,837	2:03.3
230	Wayne Baker	52		GBR	1 MP Bde	5,836	2:03.3
230	Edoardo Ghelardi	33		ITA		5,836	2:03.3
232	Alberto Manunta	53	Olbia	ITA	Circolo Canottieri Olbia	5,833	2:03.4
233	Marcel Kertels	29		GER		5,829	2:03.5
234	Angelo Gradanti rowing club genovese	59		ITA		5,826	2:03.5
235	Bo Taylor	51		USA		5,825	2:03.6
236	Tycho Wielandt	41		NED		5,824	2:03.6
237	Sam Goldstone	25		USA		5,822	2:03.6
238	Jee-Hoon Yoo	50		USA		5,821	2:03.6
239	Eric Romine	56		USA		5,816	2:03.7
240	Brendan Bannon	43	Rosenheim	GER		5,815	2:03.8
241	Andrew Mitchell	36	Evans, GA	USA	U.S. Army Veterans	5,813	2:03.8
241	Matt Gilroy	34		USA		5,813	2:03.8
243	Daniel Cercone	38		USA		5,812	2:03.8
243	Taylor Davis-Van Atta	41	Spring, TX	USA	Darkhorse Rowing	5,812	2:03.8
245	Stuart Henderson	58	Irvine	GBR	The Diamonds (Over Sixties Erging Group)	5,810	2:03.9
246	Patrick Leung	54	Hong Kong	CHN	Pure Fitness (HK)	5,807	2:03.9
247	Chris C	39		USA		5,805	2:04.0
248	Fraser Birse	34		GBR		5,804	2:04.0
248	Rob Houston	57	London	GBR	Japan & Friends Indoor Rowers	5,804	2:04.0
250	Péter Krénusz	52	Budapest	HUN		5,800	2:04.1