Workout of the Day

« September 9, 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
1101	Marie do Brahy	45		FRA		3,184	2:11.9
1101	Zach Szemborski	29	Anchorage, AK	USA		3,184	2:11.9
1101	Tish Reid	61	Leedstown, Cornwall	GBR	The Diamonds (Over Sixties Erging Group)	3,184	2:11.9
1101	Pat Burke	59		USA		3,184	2:11.9
1105	Aras Arifoglu	32		CYP		3,183	2:11.9
1106	Salvatore Seminerio	64	Kettering	GBR		3,182	2:11.9
1107	yilei gu	38		USA		3,181	2:12.0
1108	David Sykes	79	Ft Worth, TX	USA		3,177	2:12.2
1108	JJ Montplaisir	36		USA		3,177	2:12.2
1110	Susan Grieve	61	Richmond, CA	USA		3,176	2:12.2
1111	Christopher Wynne	79	St Leonards-on-sea	GBR	Bewl Bridge Rowing Club	3,175	2:12.2
1111	Florence Royer	55		FRA		3,175	2:12.2
1111	Jeff Smith	46	TX	USA		3,175	2:12.2
1114	Rebecca Fearnley	35		NZL		3,174	2:12.3
1114	Christin Richardson	39		USA	Tulsa Rowing	3,174	2:12.3
1114	Samantha Bennett	37		USA		3,174	2:12.3
1117	Sarah Jackson	58		GBR		3,173	2:12.3
1117	Stephen Sterling	51	CO	USA		3,173	2:12.3
1117	Stephen Thompson	41		USA		3,173	2:12.3
1120	Stephen Bartlett	66	Brant Rock , MA	USA	The Diamonds (Over Sixties Erging Group)	3,171	2:12.4
1121	Darren Carlton	56		USA		3,169	2:12.5
1122	Clifton Wood	67	OK	USA	The Diamonds (Over Sixties Erging Group)	3,168	2:12.5
1122	Sandra Fischer	36	Nürnberg	GER		3,168	2:12.5
1124	Marc Alan	49	OH	USA		3,166	2:12.6
1124	Frank Vitale	25		USA		3,166	2:12.6
1124	sam park	47		KOR	RowingDang	3,166	2:12.6
1127	Josh Wells	50		USA		3,165	2:12.7
1128	Michael Adsit	54		USA	TEAM MELALEUCA	3,163	2:12.7
1129	Dan Vatsky	53		USA		3,162	2:12.8
1129	Jesper Karbo	47	Silkeborg	DEN		3,162	2:12.8
1129	Don Bennett	63	Tampa, FL	USA		3,162	2:12.8
1132	Iwona Grucza	38		POL		3,161	2:12.8
1132	Kasia Kęsik	33		POL		3,161	2:12.8
1132	Blake Mertz	37		USA		3,161	2:12.8
1132	Kendall Swafford	36		USA		3,161	2:12.8
1136	amy devine	47		USA		3,160	2:12.9
1137	Jon Osdal	51		NOR		3,159	2:12.9
1137	Gregory Friedrich	69	Wadsworth, IL	USA	Age Without Limits	3,159	2:12.9
1139	Jared Snow	48	Leonardtown	USA		3,158	2:12.9
1139	Lauren Mackey	34		USA		3,158	2:12.9
1141	Zac A	43		USA	U.S. Air Force	3,157	2:13.0
1141	Ernst Egli	73		SUI		3,157	2:13.0
1141	Dang Khoa Bui	47		FRA		3,157	2:13.0
1144	Tony Hogan	50		AUS		3,156	2:13.0
1144	Pavel Smirnov	46		NED		3,156	2:13.0
1144	Chris Freimund	32		USA		3,156	2:13.0
1147	구 시다	53		KOR		3,154	2:13.1
1147	Nigel Wright	56		GBR		3,154	2:13.1
1147	Adam Stein	44		USA		3,154	2:13.1
1150	Matthew Paulini	38	Sherrill , NY	USA		3,151	2:13.2