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
1	Darren Johnson	45		GBR	The Delivery Room	6,551m	1:49.9
2	Christian Coe	38	AK	USA	Fairbanks AK nordic	6,491m	1:50.9
3	Henning Ekstrand	41		SWE		6,230m	1:55.5
4	Aaron Keiser	42	Austin, TX	USA		6,208m	1:55.9
5	mikael eriksson	51		SWE		6,021m	1:59.5
6	Brad Denver	45	VIC	AUS		5,923m	2:01.5
7	Juho Issakainen	43		FIN		5,895m	2:02.1
8	Silvester Wijnia	49		NED		5,874m	2:02.5
9	Roman Leitner	39	Wien	AUT		5,834m	2:03.4
10	Henrik-selmer christensen	52	Arnevik	NOR		5,824m	2:03.6
11	Herman Feissner	51		USA		5,807m	2:03.9
12	Mike Bedford	46	Reading	GBR		5,770m	2:04.7
13	Luke Floyd	40	NSW	AUS		5,746m	2:05.3
14	Eoghan Ryan	39		IRL		5,672m	2:06.9
15	James Timmerman	55	Sparks, MD	USA		5,655m	2:07.3
16	Martin Birk Hansen	42		DEN	Køge Roklub	5,644m	2:07.5
17	Maxime POLLET	38		FRA		5,623m	2:08.0
18	Ryan Gerber	36		USA		5,588m	2:08.8
19	Aaron Fleming	36	Brisbane, QLD	AUS		5,578m	2:09.0
20	Jared Brown	39	Johannesburg	RSA		5,486m	2:11.2
21	phil lawrence	45		GBR	British Army	5,434m	2:12.4
22	Bart Sudhoff	45		USA		5,432m	2:12.5
23	Lauren Forcey	41	QLD	AUS		5,403m	2:13.2
24	Mikhail Kononenko	37		UNAFF		5,370m	2:14.0
25	Mike Crenshaw	69	el taco grasiento, CO	USA		5,355m	2:14.4
26	Nick Smith	56	Kent	GBR	Silent Water Neufeld	5,344m	2:14.7
27	Ruud van Swieten	66	‘s-Hertogenbosch	NED	SolidGymDenBosch	5,322m	2:15.2
28	Matthew Rossi	33	Alexandria, VA	USA		5,211m	2:18.1
29	Paul Garside	53	Newcastle, NSW	AUS		5,170m	2:19.2
30	Anthony Baillarger	37		FRA		5,164m	2:19.4
31	Steve LW Kåla	65	Kokkola	FIN	Scandinavian Vikings	5,144m	2:19.9
32	Stefan Mutas	58		SWE		5,078m	2:21.7
33	Antonio Gonzalez III	41		USA		5,053m	2:22.4
34	Louise Birk Hansen	41	Køge	DEN	Køge Roklub	5,022m	2:23.3
35	Patrick Dowd	55	Pittsburgh, PA	USA		4,951m	2:25.4
36	Hamid Taha	55		USA		4,901m	2:26.9
37	Alexandra Werner	32		GBR		4,893m	2:27.1
38	Dan Kap	50		GER		4,872m	2:27.7
39	Grant Hill	47		GBR		4,757m	2:31.3
40	Callum Henderson	59		GBR		4,700m	2:33.1
41	Ralf Mielke	47		USA		4,688m	2:33.5
42	George Carr	50	NC	USA		4,637m	2:35.2
43	Jon Soderberg	50	Sala	SWE		4,599m	2:36.5
44	Greg Stark	63	CO	USA		4,595m	2:36.6
45	Joe Balfe	29		IRL		4,532m	2:38.8
46	Lindsay Price	38		USA		4,404m	2:43.4
47	gillian sampson	49		USA		4,392m	2:43.9
48	Darius Potts	55	IA	USA		4,255m	2:49.2
49	Rene Wuertele	45		SWE		4,248m	2:49.4
50	Adam Abraham	39		USA		4,205m	2:51.2