Workout of the Day

« November 17, 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
2001	J Kolb	47		USA		2,929	2:43.8
2002	John Church	64		USA		2,927	2:43.9
2003	A B	50		USA		2,924	2:44.1
2004	Joshua Sawyer	34		USA		2,920	2:44.3
2005	Atikah Ismail	57	Middletown , NJ	USA	Navesink River Rowing	2,918	2:44.4
2005	Ryan Stevenson	35		CAN		2,918	2:44.4
2007	Liza Serenqua	44	Spofford, NH	USA	Upper Valley Rowing Foundation	2,917	2:44.5
2008	Mel G	30		USA		2,915	2:44.6
2009	Michele Neubert	35		USA		2,911	2:44.8
2010	Andrew Kennerley	51		GBR		2,908	2:45.0
2011	Diana Kornbrot	85		GBR		2,907	2:45.1
2012	Paul Van den Berg	74		NED		2,904	2:45.2
2013	Celine Whitehouse	54		GBR		2,903	2:45.3
2013	Kate LaLonde	46	Westerville, OH	USA		2,903	2:45.3
2015	Justin Richardson	41		USA		2,901	2:45.4
2016	Bettina Auwaerter	60		CHN		2,900	2:45.5
2016	Dan Blossom	47		USA		2,900	2:45.5
2018	Melissa Hankens	52		USA		2,899	2:45.5
2018	Brian Furey	40	Columbia Falls, MT	USA		2,899	2:45.5
2020	Nancy Nicosia	59		CAN		2,897	2:45.6
2020	Danielle Wittorp	37		USA		2,897	2:45.6
2022	Guy Wood	82	Winnipeg, MB	CAN		2,895	2:45.8
2023	Anne Ades	57		USA		2,893	2:45.9
2024	Patrick Harte	68		GBR		2,888	2:46.2
2025	Tom Seabolt	72	Port Orange, FL	USA		2,884	2:46.4
2025	Joanne Papa	-	Wilmington, DE	USA		2,884	2:46.4
2027	Robert Bourque	49		USA		2,883	2:46.4
2028	Kaile Ferguson	35	Boulder , CO	USA		2,882	2:46.5
2028	Gene Kelley	73	Tucson, AZ	USA		2,882	2:46.5
2028	Gene Kelley	73	Tucson, AZ	USA	USAF Veterans	2,882	2:46.5
2031	Vasanth Appaji	51	Tempe, AZ	USA		2,879	2:46.7
2032	Andrea Wolga	60		USA	The Diamonds (Over Sixties Erging Group)	2,876	2:46.8
2033	Tracy Harris	61		USA		2,873	2:47.0
2034	Rhonda Maloney	61		USA		2,869	2:47.3
2035	Fiona Cunningham	47		GBR		2,868	2:47.3
2036	Lars-erik Andersson	66		SWE		2,867	2:47.4
2036	Katie Drennan	71	Wilmington, NC	USA	The Diamonds (Over Sixties Erging Group)	2,867	2:47.4
2038	paul ket	63		NED	The Diamonds (Over Sixties Erging Group)	2,865	2:47.5
2039	Maryse Bissonnette	50		CAN		2,860	2:47.8
2040	Ester Carballo-Jane	59		USA		2,853	2:48.2
2041	Fern Splichal	81	Orillia, ON	CAN	Orillia Rowing Club	2,851	2:48.3
2042	James Hu	63	Glenwood, MD	USA	The Diamonds (Over Sixties Erging Group)	2,845	2:48.7
2043	Andrew Kelley	25		USA		2,841	2:48.9
2043	Amanda Grosskopf	41		USA		2,841	2:48.9
2045	Winnetou Fils d'INTSCHU-TSCHUNA	56	Nantes	FRA	Born in 1969	2,840	2:49.0
2046	Joi Cox	62		USA		2,839	2:49.0
2046	Miyuki Nakatani	27		USA		2,839	2:49.0
2048	alberto casillas	46	Pflugerville , TX	USA		2,838	2:49.1
2049	Catherine Raaflaub	66		CAN		2,837	2:49.1
2050	Bill Santus	79	Aurora, CO	USA		2,836	2:49.2