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
1301	Alfredo Sauceda	34	Louisville , KY	USA		4,665	2:34.3
1302	Tim Boehmer	52	IA	USA		4,664	2:34.3
1303	Jordi Bardají Cusó	60	Palma de Mallorca	ESP	The Diamonds (Over Sixties Erging Group)	4,663	2:34.4
1303	Rob Leggett	53	Miyoshi-City, Aichi	JPN		4,663	2:34.4
1305	Dennis James	60		CAN		4,660	2:34.5
1306	Mark Chaney	63	Tucson, AZ	USA	RowAlong	4,659	2:34.5
1306	Caitlin Burke	55	MD	USA		4,659	2:34.5
1308	Cathy Virden	62	Springfield, VA	USA		4,654	2:34.7
1309	Kaiser Shen	39		USA		4,653	2:34.7
1310	Chris Wilson	35	Tampa, FL	USA		4,651	2:34.8
1311	Jean Perlee	66	NJ	USA		4,649	2:34.8
1312	Hannah Jang	32		KOR	Row House Williamsburg	4,648	2:34.9
1312	Alexander Keck	48	Vienna	AUT		4,648	2:34.9
1314	Vanessa Isnardy	51	BC	CAN		4,647	2:34.9
1315	Susan Brennan	62	Rustington	GBR	The Diamonds (Over Sixties Erging Group)	4,646	2:34.9
1316	Maria Elena Secci	40	New Orleans , LA	USA		4,644	2:35.0
1317	Sebastien Gomez	48	Ayguesvives	FRA		4,642	2:35.1
1318	Rich Davis	60		USA	The Diamonds (Over Sixties Erging Group)	4,640	2:35.1
1319	Brad Cozine	52	Wichita, KS	USA	Wichita Rowing Association	4,633	2:35.4
1320	Carlos Torres	-		USA		4,632	2:35.4
1321	Christina Jones	58	North Curl Curl , NSW	AUS	The Diamonds (Over Sixties Erging Group)	4,631	2:35.4
1322	Simeon Leifer	53	CA	USA		4,630	2:35.5
1323	Amanda Clutter	36	WV	USA		4,628	2:35.5
1323	Matt Cosgrove	41	Laingsburg, MI	USA		4,628	2:35.5
1325	Lyn W	-	OR	USA		4,627	2:35.6
1326	Jack Vestal	38	Dallas, TX	USA		4,626	2:35.6
1326	San Coetzee	67		RSA		4,626	2:35.6
1328	Yuchuan Zhuang	31		USA		4,625	2:35.6
1329	Wendy Baldauf	50	SC	USA		4,624	2:35.7
1330	Pawan Vyas	32	Santa Clara, CA	USA	Darkhorse Rowing	4,623	2:35.7
1330	Libor Böhm	55	Studénka, 🇨🇿	CZE		4,623	2:35.7
1332	david seo	33		KOR		4,621	2:35.8
1333	John Moynihan	60		USA		4,620	2:35.8
1334	Tom Aniello	57		USA		4,618	2:35.9
1335	Julianne Foelske	38		USA		4,617	2:35.9
1336	Henry Winchester	48	Middletown, DE	USA		4,616	2:35.9
1337	Louise White	25		GBR		4,612	2:36.1
1338	Louise McGonigal	79	Elmvale , ON	CAN	Greenville Indoor Rowing	4,610	2:36.1
1339	Wayne Perry	50	QLD	AUS		4,605	2:36.3
1340	Steve Fowler	67	Cape Cod	USA	The Diamonds (Over Sixties Erging Group)	4,604	2:36.3
1341	John Nielsen	66		DEN		4,602	2:36.4
1341	Jessie Yong	-	CA	USA		4,602	2:36.4
1343	Traci Perez	37		USA		4,600	2:36.5
1344	Diane Kelsay	58	Monument, CO	USA	The Diamonds (Over Sixties Erging Group)	4,597	2:36.6
1344	Grace Ha	46	Edmonton, AB	CAN		4,597	2:36.6
1346	sara williams	-	Cape Canaveral, FL	USA	The Diamonds (Over Sixties Erging Group)	4,596	2:36.6
1347	Steven Bond	49		GBR		4,595	2:36.6
1347	Mac Maaaac	36		USA		4,595	2:36.6
1347	Justin Richardson	37		USA		4,595	2:36.6
1350	Thomas Lockett	-	Toronto, ON	CAN		4,592	2:36.7