Workout of the Day

« June 23, 2025 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Vincent Guy Shepherd	36	Blacktown, NSW	AUS	Aussie Roos	4,819	1:39.6
2	Nicholas Pryszlak	45	NJ	USA		4,576	1:44.8
3	Pontus Dahlöf	40		SWE		4,474	1:47.2
4	Manu Duhaut	50		FRA		4,331	1:50.8
5	Peter Dixon	30	Kent	GBR	SUB-7 IRC	4,330	1:50.8
6	Will Vincent	50	Poole	GBR		4,309	1:51.3
7	Corey Jones	40		AUS		4,303	1:51.5
8	Matthew Snow-Fall	50		GBR		4,274	1:52.3
9	Aaron F	-	NSW	AUS		4,264	1:52.5
10	Dylan Levine	38		USA		4,244	1:53.1
11	Rick Liston	36	Manchester	GBR		4,232	1:53.4
12	Haydn Holmes	51		RSA		4,200	1:54.2
13	Brad Denver	47	VIC	AUS		4,196	1:54.3
14	A A	47		AUS		4,185	1:54.6
15	Richard Bason	51		AUS		4,154	1:55.5
16	Carlos Becerra García	37		ESP		4,145	1:55.8
17	Andreas Almqvist	51	Luleå	SWE		4,144	1:55.8
18	Warren Rozen	46	VIC	AUS		4,127	1:56.3
19	JB Bisson	48		FRA		4,125	1:56.3
20	S. Scheuer	52		USA		4,118	1:56.5
21	jimmy jim	38		FRA		4,098	1:57.1
22	Dan Danks	47	Southsea	GBR		4,094	1:57.2
23	Erik N	56		SWE		4,091	1:57.3
24	Adam Karr	50		USA		4,089	1:57.3
25	Arvid Hällagård	36		SWE		4,085	1:57.5
26	Joseph Silva	33		USA		4,043	1:58.7
27	Charles Schulman	36		USA		4,039	1:58.8
28	Andy Wilson	57		GBR		4,025	1:59.2
29	Paul Loyal	60	Body Fit - Den Helder	NED	The Diamonds (Over Sixties Erging Group)	4,016	1:59.5
30	El REGNAR	42		USA		4,015	1:59.5
31	Andy Goodwin	57		GBR	Royal Air Force (UK)	4,013	1:59.6
32	Darren Eldin	43	Howden	GBR		3,997	2:00.0
33	Adrien Schiada	32		FRA		3,988	2:00.3
34	José Luis Bressani	60		USA		3,979	2:00.6
35	Christian Zmijewski	37		GER		3,976	2:00.7
36	Tom Smolak	46	Otwock	POL		3,971	2:00.8
37	Eirik Aase	31		NOR		3,953	2:01.4
38	Herve MUSIAL	51		FRA		3,951	2:01.4
39	Rob Mandeville	40		USA		3,950	2:01.5
40	Pete Hagen	57		USA		3,948	2:01.5
41	John Ruff	54	Ottawa, ON	CAN		3,929	2:02.1
42	Kevin Wodicka	59	Miami Beach	USA		3,917	2:02.5
43	Valentin Alves	27		FRA		3,904	2:02.9
44	Mark Calvert	43		GBR		3,901	2:03.0
45	Mikhail Kononenko	39		AIN		3,896	2:03.2
46	Bradley Dupay	47	Dayton, MN	USA		3,877	2:03.8
47	Brad Brown	51	Perth, WA	AUS		3,876	2:03.8
48	Andrew Heyes	45	Rotherham	GBR		3,869	2:04.0
49	Silvester Wijnia	50		NED		3,856	2:04.4
50	Joe Wilson	49		USA		3,849	2:04.7