Workout of the Day

« September 7, 2022 »

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
651	MINSEO KOO	44	Gwangyang	KOR		5,429	2:12.6
651	Rupert West	51	Enniskillen	GBR		5,429	2:12.6
651	Gasan Osojnik	40		SLO		5,429	2:12.6
654	Tom Clark	44	Taipa	NZL		5,428	2:12.6
655	mick day	60	Torpoint Cornwall.	GBR	Royal Navy Veterans	5,427	2:12.6
656	Michael Davis	52		USA	The Old Breed	5,426	2:12.6
657	marko r	52	Bogdanovci	CRO		5,425	2:12.7
657	Kelley Baker	52	CA	USA		5,425	2:12.7
657	Cody Jones	46		USA	Randall County Sheriff’s Office	5,425	2:12.7
660	Gregory Stansel	38	OR	USA		5,424	2:12.7
660	Maciej Pas	43		GER		5,424	2:12.7
662	Jim McLaughlin	67	PV, NY	USA	The Diamonds (Over Sixties Erging Group)	5,423	2:12.7
663	Scott Maguire	46		GBR		5,422	2:12.7
664	Peter Assaad	44		CAN		5,421	2:12.8
664	Markus Tüngler	61	Kleinhegesdorf (Apelern)	GER		5,421	2:12.8
666	Benjamin Spicer	40		USA		5,420	2:12.8
667	Ben Emch	47		USA		5,419	2:12.8
668	Seth Rothschild	32	Littleton, MA	USA		5,418	2:12.8
668	Chris Atwell	48		GBR	RowAlong	5,418	2:12.8
670	Jeffery Brown	53		USA		5,417	2:12.9
671	Paul Melko	54	Westerville, OH	USA	Katzenmoyer Performance	5,416	2:12.9
672	Jean Michel COUPE - Just Row It	73	Ouzouer le Marché	FRA	FRENCH INDOOR ROWERS TEAM	5,410	2:13.0
672	David R	34		USA		5,410	2:13.0
672	Aaron Cools	36		BEL		5,410	2:13.0
675	Richard Woodham	42	Louisville, KY	USA		5,409	2:13.1
676	Roy Kelsey	50	Casselberry, FL	USA	Orlando Rowing Club	5,408	2:13.1
676	Peter Brown	55	Wakefield	GBR		5,408	2:13.1
678	Ian Roberts	54	Sheffield	GBR		5,407	2:13.1
678	Yongle Lee	48		KOR	DDANZI	5,407	2:13.1
680	Shaun Harrison-Fuller	54	Cambridgeshire	GBR	HM Coastguard	5,405	2:13.2
681	Ashley Colvin	35		USA	CrossFit Town Center	5,402	2:13.2
682	Nancy Ol	38	Philadelphia, PA	USA		5,398	2:13.3
683	Stacey Hines	58		USA		5,395	2:13.4
683	Speros Koumparakis	47		USA		5,395	2:13.4
685	Dean Davis	53	Decatur, IL	USA		5,393	2:13.5
685	Robert Kearney	50		IRL		5,393	2:13.5
685	JB L	41		FRA		5,393	2:13.5
688	Andreas L.	38	Saarbrücken	GER		5,392	2:13.5
689	David Johnson	69	Cedar Rapids, IA	USA	The Diamonds (Over Sixties Erging Group)	5,389	2:13.6
689	Sofie Valk	34		GER		5,389	2:13.6
689	Craig Schouten	46	Bellingham, WA	USA	University of Washington - Alumni	5,389	2:13.6
692	Michael Tarrant	49	Thatcham	GBR		5,388	2:13.6
693	Andre Fernandez	45		BRA		5,387	2:13.6
694	Vincent Cascella	54		USA		5,385	2:13.7
695	Benjamin Deporte	53	Toulouse	FRA		5,384	2:13.7
695	Seung Yeon Kim	43		KOR		5,384	2:13.7
697	Anthony Brannon	54		USA		5,383	2:13.7
697	Ugo Passarin	60	Novara	ITA	The Diamonds (Over Sixties Erging Group)	5,383	2:13.7
699	Daniel Drabinski	45	Dallas, TX	USA	Dallas Rowing Club	5,379	2:13.8
699	Dan Pruett	45	Welwyn Garden City	GBR		5,379	2:13.8