Workout of the Day

« October 12, 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
51	Branden Palmer	43		USA		3,193	2:11.5
52	Enrique Salesa Isart	58	Barcelona	ESP	Reial Club Maritim Barcelona	3,185	2:11.8
53	Rainer Hartmann	37		GER		3,183	2:11.9
54	Adrian Woodford	29		USA		3,177	2:12.2
55	Roy Norrington	57		NZL		3,168	2:12.5
55	Arnout Matthijs	38		BEL		3,168	2:12.5
57	James Shell	49	Marysville, WA	USA		3,166	2:12.6
58	Damien Devlin	32		GBR		3,158	2:12.9
59	Jeffrey Roger	63		USA		3,153	2:13.2
60	Chris Cooke	38	Reisterstown, MD	USA		3,136	2:13.9
61	Sebastien Huot	51	Mascouche, QC	CAN		3,129	2:14.2
62	Sabine Kelka	37		GER		3,124	2:14.4
63	Alex Viking	46		FIN		3,120	2:14.6
63	Caroline Brun	40		FRA		3,120	2:14.6
65	Chris Cogbill	45	La Crosse, WI	USA		3,113	2:14.9
66	Ashley Pryde	31		AUS		3,106	2:15.2
67	Hassan ALHOSANI	57	Sharjah	UAE		3,104	2:15.3
68	Simon Widera	42		GER		3,096	2:15.6
69	Philip Coates	58		USA		3,084	2:16.1
70	Tomáš Hasnedl	57		CZE		3,069	2:16.8
71	Kerry Harnois	51		USA		3,019	2:19.1
72	Shane Casey	52	MI	USA		3,017	2:19.2
73	Miguel Silva	32		POR		2,986	2:20.6
74	Angus Duff	61	Ayr, Scotland 😸	GBR	Scotland The Wave	2,951	2:22.3
75	K G	51		AUS		2,946	2:22.5
76	Chad Olsen	58		USA		2,941	2:22.8
77	Oliver S	12		FIN		2,934	2:23.1
78	Mark Joyce	58		UAE		2,916	2:24.0
79	Andy Allen	36		GBR		2,899	2:24.8
80	Andy Lyon	63		GBR		2,898	2:24.9
81	Adrian Cardona Ruiz	32	Seville	ESP		2,889	2:25.3
82	Josefin Holmström	32		SWE		2,867	2:26.4
83	Janak KE	30		IND		2,827	2:28.5
84	Junho Hong	39	Waterloo	KOR	Geobukseon -「거북선」	2,777	2:31.2
85	Shey Martinez	42		USA		2,763	2:32.0
86	Hayden Swerling	52		GBR		2,730	2:33.8
86	Amanda Pascual Lyons	29		GBR		2,730	2:33.8
88	Stefan Brunner	44		AUT		2,717	2:34.5
89	Andrew Welsh	53	Sparta, NJ	USA		2,710	2:34.9
90	Mark Epstein	37		USA		2,706	2:35.2
91	Jill S	50	Calgary, AB	CAN		2,665	2:37.5
92	Krystal Muddamalle	34		USA		2,591	2:42.0
93	Mike Blackwood	54		AUS		2,516	2:46.9
94	Robin Gooldy	72		USA		2,451	2:51.3
95	Rachel Laws	59		GBR		2,430	2:52.8
96	Melissa Hankens	52		USA		2,419	2:53.6
97	Brielle Hutchison	43	Burnaby, BC	CAN	Nicomekl Rowing Club	2,375	2:56.8
98	Jacqueline Casey	75		GBR	The Diamonds (Over Sixties Erging Group)	2,297	3:02.8
99	Chase Rooks	41	Newcastle , NSW	AUS		2,002	3:29.7