Workout of the Day

« November 26, 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
700	Matthi B	64		GER		4,359	2:10.7
702	Chris DeLange	48		USA		4,358	2:10.7
703	Antonio Gonzalez III	43		USA		4,357	2:10.8
704	상민 한	45		KOR		4,356	2:10.8
704	Mike Kamorski	61	ME	USA		4,356	2:10.8
706	Demarcus Jester	39		USA		4,355	2:10.8
707	Benjamin Thompson	39		USA		4,353	2:10.9
708	Hyunseung Lee	44		KOR		4,352	2:10.9
708	Sascha Reichow	56		GER		4,352	2:10.9
708	Luke Lank	37	Allendale, NJ	USA		4,352	2:10.9
711	Thomas Evans	36		GBR		4,350	2:11.0
711	Joerg Ruder	59	Leerstetten/Mfr.	GER		4,350	2:11.0
713	Jan Bergersen	55		NOR		4,348	2:11.0
713	Doug Lucas	36		USA		4,348	2:11.0
715	David Esparza	37		USA		4,347	2:11.1
715	Tim Heidel	42	Winchester, MA	USA	Gentle Giant Rowing Club	4,347	2:11.1
717	Alyssa S	27		USA		4,346	2:11.1
717	Thorben Sundström	51		GER		4,346	2:11.1
719	Bata Bata3	44		GER		4,344	2:11.2
720	Mathieu RUELLAN	46	Nantes	FRA	Club Leo Lagrange Nantes Aviron	4,343	2:11.2
721	Scott Hadley	52		AUS		4,341	2:11.3
722	Katharina Kaufmann	36		GER		4,340	2:11.3
722	Josh Wicks	35		GBR		4,340	2:11.3
724	Tim Row	49		USA		4,336	2:11.4
724	Geoff Smyth	57		GBR		4,336	2:11.4
726	Jamie Starr	50		USA		4,335	2:11.4
726	Mar Ow	31		NOR		4,335	2:11.4
728	Sou Seki	53		JPN		4,333	2:11.5
729	Adriaan Smith	37		RSA		4,332	2:11.5
729	Alphonse Koenig	53	NJ	USA		4,332	2:11.5
731	Chris Brown	58		GBR		4,331	2:11.6
732	Bo Hancock	41		USA		4,330	2:11.6
733	Neil Webster	56		GBR		4,327	2:11.7
733	Steve A	63		USA		4,327	2:11.7
733	William Rieley	43		CAN		4,327	2:11.7
736	Brendan Bannon	46	Rosenheim	GER		4,326	2:11.7
736	Carbon Yu	39	AB	CAN		4,326	2:11.7
736	Justin Brehm	47	Chapel Hill, NC	USA		4,326	2:11.7
739	Dan Howington	61		USA		4,325	2:11.7
740	Héctor Cabello	43		MEX		4,324	2:11.8
741	Michael Küpper	56		GER		4,319	2:11.9
742	Griddick Smith	61		USA		4,315	2:12.0
742	Kevin Lane	69	Mud City, VT	USA		4,315	2:12.0
742	Mark Spears	67	Pasadena, CA	USA	The Diamonds (Over Sixties Erging Group)	4,315	2:12.0
745	E Noyes	44	Herne Bay	GBR		4,314	2:12.1
746	Dave Dase	47		USA		4,312	2:12.1
747	Justin Boyle	44		USA		4,310	2:12.2
748	Denny Amrhein	55		GER	1.RCA Dietfurt	4,309	2:12.2
748	Wayne Cook	65		GBR		4,309	2:12.2
750	Martin Booth	69		GBR		4,308	2:12.3