Workout of the Day

« December 14, 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
1	Craig Sifers	41	Kansas City, MO	USA		4,739	1:41.2
2	Nicholas Pryszlak	46	NJ	USA		4,675	1:42.6
3	Tommy O’Neill	37		GBR		4,532	1:45.9
4	Marcel Dols	53		AUS		4,512	1:46.3
5	Vladyslav Tkatchenko	28		UKR		4,484	1:47.0
6	Lawson Morris-Whyte	31	Dunedin	NZL	Cure Boating Club, Kaiapoi, NZ	4,477	1:47.2
7	Marc Boumans	51		NED		4,409	1:48.8
8	Brian McIntyre	36		USA		4,384	1:49.4
9	A A	47		AUS		4,377	1:49.6
10	Haydn Holmes	51		RSA		4,326	1:50.9
11	James McKay	46	Newtownabbey	IRL		4,321	1:51.0
12	Björn Aiff	59	Stenkullen	SWE		4,254	1:52.8
13	Jon-Emil Blomstedt	47		SWE		4,228	1:53.5
14	Jason Thompson	45	Columbus, OH	USA		4,145	1:55.8
15	Ben Accola	37	MN	USA		4,119	1:56.5
16	Johan Olsson	44		SWE		4,113	1:56.7
17	Christoffer Nilsen	34		NOR		4,112	1:56.7
18	Allan Hallberg	70		NZL		4,072	1:57.8
18	Gethin Rees	51		GBR		4,072	1:57.8
18	Fredric Østeby	32		NOR		4,072	1:57.8
21	Jan Leijon	62	Norrahammar	SWE		4,055	1:58.3
22	lafeil wu	46	青岛	CHN		4,054	1:58.4
23	Dr. Ulf Dörwald	56	Kitzbühel	AUT		4,048	1:58.5
24	Brad Denver	47	VIC	AUS		4,043	1:58.7
25	David Sykes	63		AUS		4,023	1:59.3
26	Morten Høgsbro	47	Skanderborg	DEN		4,015	1:59.5
27	Johan Hammarsten	45		SWE		4,010	1:59.7
28	Christian Fries	44		GER		4,007	1:59.7
29	Wolfgang Fuhrmann	51	Troisdorf	GER		4,006	1:59.8
30	Roelof Oostra	42	Friesland	NED		4,005	1:59.8
31	Urs Wiederkehr	60	Zurich	SUI		3,994	2:00.1
32	Matthew Roberts	41		GBR		3,988	2:00.3
33	Szymon Goryczko	43		GER		3,980	2:00.6
34	Remy Moreau	38		FRA		3,969	2:00.9
35	Hjalte Hojsgaard	41		GBR		3,959	2:01.2
36	Brian Livie	45		GBR		3,924	2:02.3
36	Peter Berglund	26		SWE		3,924	2:02.3
38	Pål Fredriksen	51		NOR		3,883	2:03.6
39	Neal Brannigan	59	Kent	GBR		3,878	2:03.7
40	Marcus Schug	48	Grenzach-Wyhlen	GER	Basler Ruder-Club	3,868	2:04.0
41	Suzie McEwen	42		USA		3,847	2:04.7
42	Jordi Salamó	47		ESP		3,813	2:05.8
43	Tom Szakacs	48		CAN		3,808	2:06.0
44	Armando Cruz III	45		USA		3,783	2:06.8
45	Gilles Tardif	56		CAN		3,753	2:07.8
46	Goran Stipkovic	51	Rijeka	CRO		3,752	2:07.9
47	Sven Rudberg	72	Jarfalla, Stockholm	SWE	The Diamonds (Over Sixties Erging Group)	3,720	2:09.0
48	Henrik M	33		DEN		3,701	2:09.6
49	Matthew Barlow	55		GBR		3,686	2:10.2
50	Amanda Steen	36		SWE		3,673	2:10.6