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
801	Rob Kozlowski	46		USA		5,274	2:16.5
802	Ralph Benzakein	64	West Islip, NY	USA	The Diamonds (Over Sixties Erging Group)	5,273	2:16.5
802	Brian Rasefske	58	Sammamish, WA	USA	The Diamonds (Over Sixties Erging Group)	5,273	2:16.5
804	Lars Holmström	53	Köping	SWE		5,272	2:16.5
804	Aubrie Hill	35		USA		5,272	2:16.5
806	Will Pareja	47	Chicago	USA		5,269	2:16.6
806	Elizabeth Lee	39	Toronto, ON	CAN		5,269	2:16.6
808	Nadia De Toni	39	Caxias do Sul	BRA		5,268	2:16.6
808	Michael Siapno	36	Pasig	PHI		5,268	2:16.6
810	Richard Imenes	38		NOR		5,266	2:16.7
811	Jim Sears	52		USA		5,265	2:16.7
812	Lorenzo Zoccola	38		ITA		5,264	2:16.7
812	Zac Danowski	37		USA		5,264	2:16.7
812	Michael Woods	43		USA		5,264	2:16.7
812	Manfred Dahm	54		GER		5,264	2:16.7
816	Ryan Modin	36		USA		5,263	2:16.8
817	miguel ramos	54		USA		5,262	2:16.8
818	Jose Pombo	44		AFG		5,260	2:16.8
819	Ed Dobeck	43		USA		5,259	2:16.9
820	Michael Colby	36	Highlands Ranch, CO	USA		5,258	2:16.9
820	Anneke Hallebeek	58		NED	The Diamonds (Over Sixties Erging Group)	5,258	2:16.9
820	Gauri Metsoja	44	Apex, NC	USA		5,258	2:16.9
823	Niki Heinecke	43	Berlin🚣	GER	Team Ruderathlet	5,256	2:16.9
824	Li Dan	40	Beijing	CHN		5,255	2:17.0
825	Niclas Henrichs	29		GER		5,254	2:17.0
825	Freek Giele	49	Almere	NED	reddit /r/ rowing	5,254	2:17.0
827	Michael Netting	52		GBR	Royal Electrical And Mechanical Engineers	5,251	2:17.1
828	Joshua Cory	37	Campbell, TX	USA		5,250	2:17.1
829	Mark Huang	39		CHN		5,248	2:17.1
830	Allen Doyle	45		RSA		5,247	2:17.2
831	Tori Gandy	30		CAN		5,246	2:17.2
832	N Anderson	45	TX	USA		5,245	2:17.2
832	Mark Hudjohn	51	Stafford , VA	USA	U.S. Army Veterans	5,245	2:17.2
834	Bob Cook	45		CAN		5,244	2:17.2
835	Todd Heyne	52	Lincoln, NE	USA	U.S. Navy Veteran	5,243	2:17.3
835	Steve Phillips	55	Saundersfoot 🏴󠁧󠁢󠁷󠁬󠁳󠁿	GBR		5,243	2:17.3
835	Andres Carazo	60	Elkins Park, PA	USA	Bachelors Barge Rowing Club	5,243	2:17.3
835	Robert Edward	57	San Antonio, TX	USA		5,243	2:17.3
839	Meredith Larsen	37	NY	USA		5,242	2:17.3
840	kevin potter	40		GBR		5,241	2:17.3
841	Dan Kalas	59	East Hampton, CT	USA	The Diamonds (Over Sixties Erging Group)	5,240	2:17.4
842	Ivan Grga	39		CRO	Ultimate Performance Gym	5,238	2:17.4
843	Darren Dunne	50	Brighouse	GBR		5,236	2:17.5
843	Zack -	35	WA	USA	PNW Rowing	5,236	2:17.5
843	Viktor Bauer	43	🇦🇹	AUT		5,236	2:17.5
846	Joe Peiso	63	Hendersonville, NC	USA	The Diamonds (Over Sixties Erging Group)	5,235	2:17.5
847	Michael Swallow	49		USA		5,231	2:17.6
847	Brodie Halbfoster	40		USA		5,231	2:17.6
849	Paul Schulz	58	Henderson, NV	USA	Lake Las Vegas Rowing Club	5,230	2:17.6
850	Mauro Fardin	36		ITA		5,229	2:17.6