Workout of the Day

« October 7, 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
1650	Silvana Ueti	60		JPN		3,144	2:32.6
1650	Barry Towle	64		USA		3,144	2:32.6
1653	Shawyun Refahi	36		CAN		3,139	2:32.9
1654	Noëmie SZYMANSKI	31		FRA		3,137	2:33.0
1655	Harvey Coco	66	Dallas, TX	USA	The Diamonds (Over Sixties Erging Group)	3,136	2:33.0
1656	Kimberly Augustine	40		USA		3,135	2:33.1
1657	Michael Brown	40		USA		3,134	2:33.1
1658	Fayann Lewis	69	Caldwell, ID	USA	The Diamonds (Over Sixties Erging Group)	3,133	2:33.2
1659	Kara Houck	50		USA		3,131	2:33.3
1660	Micah Miller	44		USA		3,130	2:33.3
1661	nathan choy	45		USA		3,127	2:33.5
1662	RUBEN SANCHEZ ESQUIVIAS	59		MEX		3,126	2:33.5
1663	January Sarich	49		AUS		3,125	2:33.6
1663	Gene Bayersdorfer	73	Poughkeepsie , NY	USA	LUNA-TICS	3,125	2:33.6
1665	Niña Wilson	51		USA		3,123	2:33.6
1666	Ali Snyder	35		USA		3,122	2:33.7
1667	Mary Vadnal	71		USA		3,120	2:33.8
1667	Robert Beamish	49	Colwyn Bay	GBR		3,120	2:33.8
1669	Carl Millen	75	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	3,119	2:33.8
1669	Steve Ko	50	Riverwoods, IL	USA		3,119	2:33.8
1671	Sarah Cotton	58		GBR		3,118	2:33.9
1671	Irmi Granget	63	Bergen	GER	Team Ruderathlet	3,118	2:33.9
1673	Jasmina Semic	24		BIH		3,110	2:34.3
1673	Michael Forstl	63		USA		3,110	2:34.3
1673	Vivian H	45	FL	USA		3,110	2:34.3
1676	Karin Kofler	57	Toronto	CAN		3,107	2:34.4
1677	Özgür Yılmaz	44		TUR		3,106	2:34.5
1678	John Oden	74		USA	The Diamonds (Over Sixties Erging Group)	3,105	2:34.5
1678	Niccolo Dosto	30		USA		3,105	2:34.5
1680	Mahira Semić	24		BIH		3,101	2:34.7
1681	Steven Caplan	40		USA		3,100	2:34.8
1682	Ian Nimmo	84	Innerleithen	GBR	Team Diamonds	3,099	2:34.8
1682	Janet McKinney	73	Kerrville, TX	USA		3,099	2:34.8
1682	Kathryn Hosfelt	65	Topeka, KS	USA	Topeka Rowing Association	3,099	2:34.8
1685	Timo Jouttijärvi	61		FIN		3,094	2:35.1
1686	Marcos Pradines	52		BRA		3,093	2:35.1
1687	Shayne White	54	SA	AUS		3,092	2:35.2
1687	Juliet Sieland	29		USA		3,092	2:35.2
1689	yang n	40		CHN		3,089	2:35.3
1690	Steve Volo	41		USA		3,088	2:35.4
1691	Arno Wilbrink	49		NED		3,087	2:35.4
1692	Martin Giroux	68	Montreal, QC	CAN		3,086	2:35.5
1693	Ravi Mistry	39		IND		3,085	2:35.5
1693	Hans Pfeil	61		GER	Free Spirits	3,085	2:35.5
1695	Lynette Sleight	72		AUS	Coastal Rowing Western Australia	3,083	2:35.6
1695	Terry White	66		USA		3,083	2:35.6
1697	Xavier Bristow	49		GBR		3,081	2:35.7
1697	Jamie Fleischhacker	47		GER		3,081	2:35.7
1697	Tagore Malta	41		BRA		3,081	2:35.7
1700	Yuvaraj Mutharasi	27		GBR		3,080	2:35.8