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
750	Vincenzo Boccitto	36		ITA		5,323	2:15.2
752	Bill Short	48		USA		5,322	2:15.2
753	Freddy Villaluz	49	Ledyard, CT	USA		5,321	2:15.3
753	Scott Barker	58		USA		5,321	2:15.3
755	James Jordan	48	Saratoga Springs, NY	USA		5,318	2:15.3
756	Fergus Keating	48		GBR		5,316	2:15.4
756	Jonathan Lonsdale	40	Manchester	GBR		5,316	2:15.4
756	Kevin Meaney	67	Morrisville 🇮🇪 🇨🇦 🇺🇸, VT	USA	The Diamonds (Over Sixties Erging Group)	5,316	2:15.4
756	Erik Westermann	46		GER		5,316	2:15.4
756	Erik W	46		GER		5,316	2:15.4
761	Anthony Santabarbara	53	NY	USA		5,315	2:15.4
761	David Brusius	33	Bad Vilbel	GER		5,315	2:15.4
763	Ken Brenneman	59		USA		5,314	2:15.4
763	Jeffrey Lau	40		SWE		5,314	2:15.4
765	Julian Bennion	53		GBR		5,313	2:15.5
765	Cor Van Tonder	44	Windhoek	NAM		5,313	2:15.5
767	James Oakley	33		GBR		5,311	2:15.5
768	John Genell	73	Chicago, IL	USA	The Diamonds (Over Sixties Erging Group)	5,308	2:15.6
768	Chris Messer	49	Ottawa, ON	CAN		5,308	2:15.6
770	Soohyun Kim	39		KOR		5,304	2:15.7
771	Kevin Nguyen	30	San Leandro, CA	USA		5,303	2:15.7
772	Simon Tudiver	41	Ottawa, ON	CAN		5,301	2:15.8
772	Heath Rosendale	35	HI	USA		5,301	2:15.8
774	David Blythe	61	Kirkland, WA	USA	The Diamonds (Over Sixties Erging Group)	5,299	2:15.8
774	Laurent Le Flohic	50		FRA		5,299	2:15.8
774	Richard Greet	65	Sault Ste. Marie, ON	CAN		5,299	2:15.8
777	Karel Novák	33	Benátky nad Jizerou	CZE	Concept Fitness Czechia	5,298	2:15.9
777	Steven Clark	50	Ottawa, ON	CAN	Ottawa Rowing Club	5,298	2:15.9
779	Morgan Evans	55	Maesteg	GBR		5,297	2:15.9
779	Amanda Grimme	26	Liverpool, NY	USA	Syracuse Chargers Rowing Club	5,297	2:15.9
781	Mark Williams	53	Brampton, ON	CAN	Team Canada	5,292	2:16.0
781	Ryan Wisniewski	33		USA		5,292	2:16.0
781	Alexandru Pîntea	32		ROU		5,292	2:16.0
781	hyeongdon lee	41		KOR		5,292	2:16.0
785	Richard Webster	67	Swansea	GBR	The Diamonds (Over Sixties Erging Group)	5,291	2:16.0
785	Nick Lizalde	53	Lyndhurst, OH	USA	Fitness Matters	5,291	2:16.0
787	Yank LEON	53		FRA		5,289	2:16.1
787	José Ruiz	39		USA		5,289	2:16.1
789	Greg Anderson	65	Auckland	NZL	The Diamonds (Over Sixties Erging Group)	5,287	2:16.1
790	Nicki Mitek	47	ON	CAN		5,285	2:16.2
791	Jon Schwerer	37	AL	USA	U.S. Naval Reserve	5,283	2:16.2
792	Bill Beattie	63	Woodland, CA	USA	University of California, Davis	5,281	2:16.3
792	Daniel Walder	54		SUI		5,281	2:16.3
794	Gerd Oldach	53	Bacharach	GER		5,280	2:16.3
794	Brian Taylor	51	Warner Robins, GA	USA	USAF Veterans	5,280	2:16.3
796	Kennedy Shontz	34	IL	USA	reddit /r/ rowing	5,279	2:16.3
797	Eric Torrence	54	Oregon	USA		5,278	2:16.4
797	Cayla Fanelli	32		USA		5,278	2:16.4
799	Kirsty McCormack	48	Dublin	IRL		5,276	2:16.4
799	Alex Mü	48		GER		5,276	2:16.4