Workout of the Day

« September 13, 2025 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
501	Kamis Holt	45		AUS		4,380	2:10.1
501	Abi Smeaton	53		GBR		4,380	2:10.1
503	Didier CABALLÉ	51		FRA		4,379	2:10.1
504	Anthony Caines	41		GBR		4,376	2:10.2
504	Charles Pybus	60	Maidenhead	GBR	Eton Vikings	4,376	2:10.2
506	Tim Robertson	63		USA		4,375	2:10.2
507	John Eastman	82	Prescott Valley, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,374	2:10.3
508	Ewan Lyall	45		GBR		4,373	2:10.3
509	John Davisson	64	Kernersville, NC	USA	The Diamonds (Over Sixties Erging Group)	4,371	2:10.4
510	David MacDonald	52		GBR		4,370	2:10.4
510	Quentin Larvor	43	Quimper	FRA		4,370	2:10.4
510	Eric Bowman	56		GER		4,370	2:10.4
510	Johannes Vermeer	61	Achterveld	NED		4,370	2:10.4
514	Clemence Dartey	54	SAN DIEGO, CA	USA		4,368	2:10.4
515	Anne Goossens	34		BEL		4,367	2:10.5
516	Zach Carrera	27		USA		4,365	2:10.5
517	Nick Jackson	54		GBR		4,363	2:10.6
518	Susan Greenbaum	61		USA		4,360	2:10.7
519	Michael Tyler	34		AUS		4,359	2:10.7
519	Michael Leichsenring	44		GER		4,359	2:10.7
521	Geoff Binns	66	North Somerset	GBR	The Diamonds (Over Sixties Erging Group)	4,357	2:10.8
521	Gasan Osojnik	43		SLO		4,357	2:10.8
523	Adam Womelsdorf	60		USA		4,356	2:10.8
524	Steven L	35		USA		4,355	2:10.8
524	Jim DeFontes	73		USA		4,355	2:10.8
526	C Los	46	Rockaway, NJ	USA		4,354	2:10.9
527	Sean Caruana	50		USA		4,352	2:10.9
528	Tim Morrison	44	Lakeville, MN	USA		4,351	2:11.0
529	Kevin McChesnie	57	Scottish Highlands	GBR		4,349	2:11.0
529	Matt Fales	57		USA		4,349	2:11.0
531	Michael A	45	San Francisco, CA	USA		4,347	2:11.1
532	Matt Quick	39		USA		4,346	2:11.1
533	Carlos Aponte	29		USA		4,345	2:11.1
534	Robert Jones	62	Pontrhydfendigaid, Cymru (Wales)	GBR		4,344	2:11.2
535	Roger Stainforth	81	Durham	GBR	Durham Amateur Rowing Club	4,343	2:11.2
535	Gemma Ives	40		GBR		4,343	2:11.2
537	Tim Russell	74	Milledgeville, GA	USA	The Diamonds (Over Sixties Erging Group)	4,342	2:11.2
538	Cricket Redman	57	Madison, WI	USA	Catalyst Rowing Fitness	4,341	2:11.3
539	Danilo Rauco	64		ITA		4,339	2:11.3
540	Cody Cheatham	32		USA		4,334	2:11.5
541	Bob Wallace	67	Ballard, WA	USA		4,333	2:11.5
542	Fabian Mack	41		GER	GERMAN Rowers and FRIENDS United	4,332	2:11.5
543	Herbert Hessels	67	Heemstede	NED	The Diamonds (Over Sixties Erging Group)	4,331	2:11.6
544	Grégoire Le Loup	32		FRA		4,329	2:11.6
545	Baltazar Murillo III	40		USA		4,328	2:11.7
545	Carlotta Shearson	61	Cornwall, NY	USA	Newburgh Rowing Club	4,328	2:11.7
545	Michael Bearden	53	Plant City, FL	USA		4,328	2:11.7
548	Stewart Taber	41		USA		4,326	2:11.7
548	John Phillips	71	Tumwater, WA	USA		4,326	2:11.7
550	Roger Dix	69	Ilmer	GBR		4,324	2:11.8