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
1501	James Keiser	57	MD	USA		4,251	2:49.3
1501	Ed Teall	58		USA		4,251	2:49.3
1501	moon play	54	Seoul	KOR		4,251	2:49.3
1504	Ali Aghareza	43	Berkeley, CA	USA		4,245	2:49.6
1505	Michelle Kerr	59	Richmond VA, CO	USA	Downtown YMCA-Richmond, VA	4,244	2:49.6
1505	Dave Brandt	58	St George, UT	USA		4,244	2:49.6
1507	Kristen Lau	-	CA	USA		4,241	2:49.7
1508	Camila Coelho	31		BRA		4,240	2:49.8
1509	Mike Maidens	70	Edmonton, AB	CAN		4,232	2:50.1
1510	Bob Schmitt	64		USA		4,231	2:50.1
1510	Joe Kolenda	46	St Michael, MN	USA		4,231	2:50.1
1512	JASPREET SANDHU	61	Chandigarh	IND		4,229	2:50.2
1513	Ulrike Brandt	46		GER		4,226	2:50.3
1514	Kathleen Tarr	53	Oakland, CA	USA	Crufit Oakland	4,225	2:50.4
1515	Cheryl Bosarge	63	Northport, AL	USA	The Diamonds (Over Sixties Erging Group)	4,222	2:50.5
1516	William Hunter	40	Willowick, OH	USA		4,212	2:50.9
1516	Ema Tanigaki	54	ABQ , NM	USA	Japan & Friends Indoor Rowers	4,212	2:50.9
1516	Paul Anderson	56	Cheshire	GBR		4,212	2:50.9
1519	Hayley Weiss	30		USA		4,208	2:51.1
1520	Drew Essig	45	Germantown, MD	USA		4,202	2:51.3
1521	Bob Wilson	61		USA		4,194	2:51.6
1522	Bonnie Allard	55		USA		4,193	2:51.7
1523	Katie Peterson	37	Key West, FL	USA		4,192	2:51.7
1523	Kadi Coleman	39		USA		4,192	2:51.7
1525	Vania C	43	AB	CAN		4,189	2:51.8
1526	Gregory Gallardo	66		USA		4,185	2:52.0
1526	Jenna Beatty	27		USA		4,185	2:52.0
1526	Susan Penner	66	Kamuela, HI	USA	The Diamonds (Over Sixties Erging Group)	4,185	2:52.0
1529	Yshallmy M	32		CHN		4,182	2:52.1
1529	Jenny Jacobi	48		USA		4,182	2:52.1
1531	Tommy Thorsen	39		NOR	Norwegian Army	4,181	2:52.2
1532	Kerstin Krojer	40		AUT		4,180	2:52.2
1533	Suzi Distelberg	-	FL	USA	Old and Get Out of Our Way	4,177	2:52.3
1533	Sarah Shore	46		USA		4,177	2:52.3
1535	Christophe Vouilloz	43		SUI		4,174	2:52.4
1536	Christopher Chalifoux	66	Harvard, MA	USA	The Diamonds (Over Sixties Erging Group)	4,172	2:52.5
1537	Helen Thaker	43		GBR		4,171	2:52.6
1538	Peter Bretting	-	Columbia, MD	USA	The Diamonds (Over Sixties Erging Group)	4,168	2:52.7
1539	Paul Nelson	89	Gloucester , MA	USA	The Diamonds (Over Sixties Erging Group)	4,166	2:52.8
1540	Susannah Briskin	50		USA	RowAlong	4,165	2:52.8
1541	Leonard Marx	14		GER	Team Ruderathlet	4,162	2:52.9
1542	Sara Brennan	47	OH	USA		4,152	2:53.4
1543	Gary Howell	51	Phoenix	USA	USMC Veterans	4,145	2:53.7
1544	Inés Cecilia Caballero	58		VEN		4,142	2:53.8
1545	Jose Borges	41		BRA		4,136	2:54.0
1546	Liz Sena	39	Chevy Chase, MD	USA		4,132	2:54.2
1547	james lerud	36		USA		4,131	2:54.2
1548	Becki Hartke	54	Long Beach, CA	USA		4,127	2:54.4
1548	Joseph Ferris	48	NJ	USA		4,127	2:54.4
1550	Deborah Smith	64	Almeria	ESP	The Diamonds (Over Sixties Erging Group)	4,125	2:54.5