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
51	Charley Rutter	38		GBR	Royal Air Force (UK)	3,764	2:31.4
52	Andy Lyon	63		GBR		3,702	2:33.9
52	Clare Maskery	50		GBR		3,702	2:33.9
54	Claire Wincomb	51		GBR		3,699	2:34.0
55	Henry du Toit	54	Bethlehem	RSA		3,685	2:34.6
56	David Caudle	74	Covington, WA	USA	The Diamonds (Over Sixties Erging Group)	3,684	2:34.7
57	Tamar Coleman	65		GBR		3,659	2:35.7
58	Bethan Lewis	-		GBR		3,633	2:36.8
59	Erwin Brunner	52	Gilgenberg	AUT	EXR Rowing	3,551	2:40.5
60	Huw Thomas	35		IRL		3,539	2:41.0
61	Aimée McGurren	43		IRL	The Unit Health & Fitness	3,527	2:41.6
62	Tor Richard Mjaanes	57		NOR		3,502	2:42.7
63	Frank Fuller	65		USA		3,471	2:44.2
64	Josh Marans	43		USA		3,469	2:44.3
65	Jacob Adams	37		USA		3,381	2:48.5
66	gillian sampson	51		USA		3,363	2:49.4
67	Craig Sweat	65	Alpharetta, GA	USA		3,327	2:51.3
68	Vlad B	42		USA		3,309	2:52.2
69	Chris Ashcraft	42	Pensacola, FL	USA		3,292	2:53.1
70	Roger Mellon	61	Bay Shore, NY	USA		3,181	2:59.1
71	Sandrine Belhomme	39		FRA		3,171	2:59.7
72	Jacqueline Casey	75		GBR	The Diamonds (Over Sixties Erging Group)	3,098	3:03.9
73	Lyndal Ray	53		AUS		3,053	3:06.7
74	Tim McCorcle	63	Seattle, WA	USA	UCanRow2	3,013	3:09.1
75	Melissa Aukerman	48		USA		2,790	3:24.3
76	Lucas Ketelle	39		USA		2,232	4:15.3