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
1101	Aras Arifoglu	32		CYP		3,183	2:11.9
1102	Salvatore Seminerio	64	Kettering	GBR		3,182	2:11.9
1103	yilei gu	38		USA		3,181	2:12.0
1104	David Sykes	79	Ft Worth, TX	USA		3,177	2:12.2
1104	JJ Montplaisir	36		USA		3,177	2:12.2
1106	Susan Grieve	61	Richmond, CA	USA		3,176	2:12.2
1107	Christopher Wynne	79	St Leonards-on-sea	GBR	Bewl Bridge Rowing Club	3,175	2:12.2
1107	Florence Royer	55		GBR		3,175	2:12.2
1107	Jeff Smith	46	TX	USA		3,175	2:12.2
1110	Rebecca Fearnley	35		NZL		3,174	2:12.3
1110	Christin Richardson	39		USA	Tulsa Rowing	3,174	2:12.3
1110	Samantha Bennett	37		USA		3,174	2:12.3
1113	Sarah Jackson	58		GBR		3,173	2:12.3
1113	Stephen Sterling	51	CO	USA		3,173	2:12.3
1113	Stephen Thompson	41		USA		3,173	2:12.3
1116	Stephen Bartlett	66	Brant Rock , MA	USA	The Diamonds (Over Sixties Erging Group)	3,171	2:12.4
1117	Darren Carlton	56		USA		3,169	2:12.5
1118	Clifton Wood	67	OK	USA	The Diamonds (Over Sixties Erging Group)	3,168	2:12.5
1118	Sandra Fischer	36	Nürnberg	GER		3,168	2:12.5
1120	Marc Alan	49	OH	USA		3,166	2:12.6
1120	Frank Vitale	25		USA		3,166	2:12.6
1120	sam park	47		KOR	RowingDang	3,166	2:12.6
1123	Josh Wells	50		USA		3,165	2:12.7
1124	Michael Adsit	54		USA	TEAM MELALEUCA	3,163	2:12.7
1125	Dan Vatsky	53		USA		3,162	2:12.8
1125	Jesper Karbo	47	Silkeborg	DEN		3,162	2:12.8
1125	Don Bennett	63	Tampa, FL	USA		3,162	2:12.8
1128	Iwona Grucza	38		POL		3,161	2:12.8
1128	Kasia Żychlińska	33		POL		3,161	2:12.8
1128	Blake Mertz	37		USA		3,161	2:12.8
1128	Kendall Swafford	36		USA		3,161	2:12.8
1132	amy devine	47		USA		3,160	2:12.9
1133	Jon Osdal	51		NOR		3,159	2:12.9
1133	Gregory Friedrich	69	Wadsworth, IL	USA	Age Without Limits	3,159	2:12.9
1135	Jared Snow	48		USA		3,158	2:12.9
1135	Lauren Mackey	34		USA		3,158	2:12.9
1137	Zac A	43		USA	U.S. Air Force	3,157	2:13.0
1137	Ernst Egli	73		SUI		3,157	2:13.0
1137	Dang Khoa Bui	47		FRA		3,157	2:13.0
1140	Tony Hogan	50		AUS		3,156	2:13.0
1140	Pavel Smirnov	46		NED		3,156	2:13.0
1140	Chris Freimund	32		USA		3,156	2:13.0
1143	Dc Koo	53		KOR		3,154	2:13.1
1143	Nigel Wright	56		GBR		3,154	2:13.1
1143	Adam Stein	44		USA		3,154	2:13.1
1146	Matthew Paulini	38	Sherrill , NY	USA		3,151	2:13.2
1147	Kristopher Schwerin	39		USA		3,150	2:13.3
1148	Alison Bennion	52		GBR	British Army	3,149	2:13.3
1148	Jon Hiltz	48		USA		3,149	2:13.3
1148	Tony Da Silva	46		CAN		3,149	2:13.3