Workout of the Day

« July 20, 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
100	Gavin Roche	49		GBR		4,233	1:53.3
102	Michael Frerichs	51	Champaign, IL	USA		4,231	1:53.4
102	Colton Gilmore	35		USA	Bear Cave CrossFit	4,231	1:53.4
104	Nick Musial	44		USA		4,230	1:53.4
104	David F	37		GER		4,230	1:53.4
106	Tim Reid	45	Farnborough	GBR	Fitness Matters	4,229	1:53.5
106	Ken Letterle	42		USA		4,229	1:53.5
108	Andreas Niedermeier	42		GER		4,227	1:53.5
108	Malcolm Stockham	46		GBR		4,227	1:53.5
108	Matthieu Faure	44		FRA		4,227	1:53.5
111	Ben Fordree	36		USA		4,222	1:53.6
112	Larry Huffman	65	Polk City, IA	USA	The Diamonds (Over Sixties Erging Group)	4,219	1:53.7
113	Peter Warren-Perry	16	Carrigtwohill	IRL		4,209	1:54.0
114	Konstantin Köster	33	Flensburg	GER		4,204	1:54.1
115	Michael Swallow	51		USA		4,202	1:54.2
116	Steve Graham	45		GBR		4,201	1:54.2
117	Christopher Cheeseman	66	Crawley	GBR	The Diamonds (Over Sixties Erging Group)	4,200	1:54.2
118	Jerome Clavel	51	Lincolnshire, IL	USA		4,197	1:54.3
119	Carlos Becerra García	37		ESP		4,194	1:54.4
119	Dan Molony	48	Lafayette Hill, PA	USA		4,194	1:54.4
119	Yilmaz Arif Budak	44		TUR		4,194	1:54.4
122	Eamon Murphy	39	WA	PNG		4,191	1:54.5
122	Øyvind Haugeto	51		NOR		4,191	1:54.5
124	Colin Keating	30		USA		4,189	1:54.5
125	Douglas Wise	42		GBR		4,187	1:54.6
126	Henrik M	33		DEN		4,186	1:54.6
126	Steve Winiecki	58		USA		4,186	1:54.6
128	Gethin Rees	50		GBR		4,184	1:54.7
128	Mark Grimes	44		GBR		4,184	1:54.7
128	Norbert Koch	55		GER		4,184	1:54.7
131	Roberto Costa Jr.	49	Barueri	BRA		4,183	1:54.7
132	Andreas Springer	51		GER		4,177	1:54.9
133	Alfredo Hernando	36		ESP		4,172	1:55.0
134	Tomasz Marciniak	51	Wałbrzych	POL	Polish Indoor Rowing Team	4,170	1:55.1
135	John Tierney Jr	61	Frederick , MD	USA	The Diamonds (Over Sixties Erging Group)	4,167	1:55.1
136	Craig Morris	40		GBR		4,165	1:55.2
136	Valer Vlkolinský	57	Komárno	SVK		4,165	1:55.2
136	Trevor Asti	47	Detroit, MI	USA		4,165	1:55.2
139	Chris Tatham	58		GBR		4,163	1:55.3
140	Sāri Khayyal	60	San Antonio, TX	PLE	Austin Rowing Club	4,161	1:55.3
141	Richard Thorn	65	Newport	GBR	The Diamonds (Over Sixties Erging Group)	4,160	1:55.3
142	James Cuddy	48		USA	U.S. Navy	4,159	1:55.4
143	Andrew Bailey	47		GBR		4,158	1:55.4
144	Dimitris Gkikas	44		GRE		4,157	1:55.4
144	Quentin Carcelle	39		FRA		4,157	1:55.4
146	Michael Vogel	59		GER		4,155	1:55.5
147	lafeil wu	45	青岛	CHN		4,153	1:55.5
148	Jaret Fish	44		USA		4,148	1:55.7
149	Konstantin Kaufmann	31	NY	USA		4,147	1:55.7
150	Graham Healey	40	Cheshire	GBR		4,146	1:55.7