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
1350	Stephan Lang	47		GER		4,592	2:36.7
1352	Dorothea Farquhar	65		FRA		4,590	2:36.8
1352	Spencer Freeman	45		USA		4,590	2:36.8
1352	Lane Steele	53	Maryville , TN	USA		4,590	2:36.8
1355	Donald Robertson	56		CAN		4,589	2:36.8
1356	Lesli Fiorentini	48		USA		4,587	2:36.9
1357	Robin Cunningham	47	Edmonton, AB	CAN		4,583	2:37.1
1358	Tim Reza	56	Carnegie, PA	USA	Street Parking	4,581	2:37.1
1359	David Hough	50		USA		4,577	2:37.3
1360	john gourdier	51	glen mills, PA	USA		4,575	2:37.3
1360	Steve Martin	41		GBR		4,575	2:37.3
1362	Olga Nero	50		MEX		4,573	2:37.4
1363	Paul Cross	64	Lincoln	GBR		4,572	2:37.4
1364	Maggie Speirs	73	Sevenoaks Kent	GBR	The Diamonds (Over Sixties Erging Group)	4,568	2:37.6
1365	Anthony Nunez	32		USA		4,565	2:37.7
1365	Scott Florence	25		GBR		4,565	2:37.7
1367	Marcin Dąbek	47	Inowrocław	POL		4,557	2:37.9
1368	Eric Erickson	41		USA		4,554	2:38.1
1369	Stephen Bogue	59	Cork	IRL		4,551	2:38.2
1370	Ludwig leung	32		CHN		4,550	2:38.2
1371	Joseph Kash	55	Naperville, IL	USA		4,548	2:38.3
1372	Vinay Raman	49		USA		4,547	2:38.3
1372	Steve Jeffus	71	Surprise, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,547	2:38.3
1374	Marcel Hanen	55		GBR		4,543	2:38.4
1374	Yannick Mendryscha	27		GER		4,543	2:38.4
1376	JF Hardy	47	Poquoson, VA	USA	U.S. Navy Aircrewmen	4,542	2:38.5
1377	Bryan Peet	40		GBR		4,537	2:38.6
1377	Paul Day	73	Pontyclun	GBR	The Diamonds (Over Sixties Erging Group)	4,537	2:38.6
1377	David Pearson	75	Plymouth, MA	USA	USMC Veterans	4,537	2:38.6
1380	Cheree Bishop	41	TX	USA	reddit /r/ rowing	4,531	2:38.9
1381	Tim Schmitt	50	Fort Collins, CO	USA		4,530	2:38.9
1381	Paul Stoker	42		GBR		4,530	2:38.9
1383	Lynn Root	36	New York, NY	USA		4,528	2:39.0
1384	Aaron Hess	26		USA		4,527	2:39.0
1385	Carrie Norberg	44		USA		4,522	2:39.2
1385	LaTrenda Johnson	52	Rochester, NY	USA		4,522	2:39.2
1387	Tina Siboni	43		SWE		4,520	2:39.2
1387	Harald Ganter	55		GER		4,520	2:39.2
1387	Harald Ganter	55	Oberkirch	GER		4,520	2:39.2
1390	Steve Dakhe	44		USA		4,519	2:39.3
1391	Martin Weichselbaumer	55	Unterföhring	GER		4,518	2:39.3
1392	Gregor Scheibler	32		GER		4,517	2:39.3
1393	Daniel Torres	46	Spring Branch , TX	USA		4,516	2:39.4
1394	Laura Gourlay	63	Wetaskiwin, AB	CAN	TEAM MELALEUCA	4,515	2:39.4
1395	Judith Dryer	73	Portland, OR	USA	Greater Dayton Rowing Association	4,511	2:39.6
1396	Kwame Ababio	41		USA		4,510	2:39.6
1396	Arthur Garrido	46	Toronto, ON	CAN		4,510	2:39.6
1398	Catherine Gibbons	51		USA		4,506	2:39.7
1399	Bernd Weirich	63		GER	The Diamonds (Over Sixties Erging Group)	4,503	2:39.8
1400	Suzie Hibbett	63	Ada, OK	USA	The Diamonds (Over Sixties Erging Group)	4,500	2:40.0