Workout of the Day

« September 9, 2025 »

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

Five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
650	Jonathan Mow	60	San Diego, CA	USA	The Diamonds (Over Sixties Erging Group)	3,433	2:02.3
650	Bryce Goldsborough	29		USA		3,433	2:02.3
653	Cody Reese	26	Drums, PA	USA		3,432	2:02.3
654	Robert Stewart	78		AUS		3,430	2:02.4
655	Geoff Binns	66	North Somerset	GBR	The Diamonds (Over Sixties Erging Group)	3,429	2:02.4
655	BRENT FERRICCI	52	Stone Mountain, GA	USA	Darkhorse Rowing	3,429	2:02.4
657	Joel Sabella	42	Leavenworth, KS	USA		3,427	2:02.5
658	Emily Fryters	42		AUS		3,426	2:02.5
658	Jeremy Edge	42		USA		3,426	2:02.5
658	Sebastien Breau	36		CAN		3,426	2:02.5
661	CHULWOO LEE	51		KOR		3,425	2:02.6
661	LeRoy Yoder	64	San Antonio, TX	USA	Navy	3,425	2:02.6
661	Alex Block	42		USA		3,425	2:02.6
664	Aleksejs Semjonovs	40	Riga	LAT		3,424	2:02.6
665	Daniel Freier	36		GER		3,423	2:02.6
666	김 장식	37		KOR		3,422	2:02.7
667	Michael Gray	47	AZ	USA		3,421	2:02.7
667	John Keenan	55	Clifton, VA	USA	U.S. Marines	3,421	2:02.7
667	Kevin Goossens	36		BEL		3,421	2:02.7
670	Jordi Bardají Cusó	63	Palma de Mallorca	ESP	The Diamonds (Over Sixties Erging Group)	3,420	2:02.8
671	Grant Foote	48		USA		3,419	2:02.8
671	Sebastian G	39		POL		3,419	2:02.8
673	Sam Morley	41	Sheffield	GBR		3,418	2:02.8
673	Pete Halvordson	68	Mystic, CT	USA		3,418	2:02.8
673	Maurice Piso Cortes	33		NED		3,418	2:02.8
673	Krešimir Ban	53		CRO		3,418	2:02.8
677	Patrick Hall	47	Navarre, FL	USA	Retired U.S. Air Force	3,416	2:02.9
677	Drew Blumenthal	32		USA		3,416	2:02.9
679	Fernando Parra	42	Melbourne, VIC	AUS		3,414	2:03.0
679	Mike Rodrigues	51		USA		3,414	2:03.0
679	Robert Robert	44		FRA		3,414	2:03.0
679	Matt Fales	57		USA		3,414	2:03.0
683	Carlos Puig Rovira	43		SUI		3,412	2:03.0
684	Erik Lacasse	55		CAN		3,411	2:03.1
685	Matteo Cavalca	30		ITA		3,409	2:03.2
686	John Sill	73	Beaumaris, VIC	AUS	Lorne Surf Lifesaving Club	3,408	2:03.2
686	Boško Končarević	53	Belgrade	SRB		3,408	2:03.2
686	Aldo Delgado	36		USA	USAF Veterans	3,408	2:03.2
689	Umberto Moroni	38		ITA		3,407	2:03.2
690	Jerry Harrison	76	Alameda, CA	USA	US Army	3,406	2:03.3
691	Lizzie Mawdsley	37	Cheltenham	GBR		3,405	2:03.3
691	Bogdan Dinu	38	Acton, ON	CAN		3,405	2:03.3
693	Mike Troike	66		USA		3,403	2:03.4
694	Scott Enzweiler	-	GA	USA		3,402	2:03.4
694	Christopher Chappell	44		USA		3,402	2:03.4
696	Andrew Zurn	54	San Francisco, CA	USA		3,401	2:03.4
697	Regan Hileman	53		USA		3,400	2:03.5
697	Gary Robertshaw	58		GBR		3,400	2:03.5
697	Dirk Linder	59		GER		3,400	2:03.5
697	David Osman	55		GBR		3,400	2:03.5