Workout of the Day

« October 22, 2025 »

1/2/3/4/5/4/3/2/1 minutes with 2 minutes rest

An interval pyramid starting at 1 minute, increasing by 1 minute each interval to a maximum of 5 minutes and then back down again. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1001	Erin MacDonald	54	Kenmore, WA	USA	University of Washington - Alumni	5,081	2:27.6
1002	Nichola S	48		AUS		5,078	2:27.6
1003	Diane H	54	NJ	USA		5,074	2:27.8
1004	Anja Darling	53		DEN		5,072	2:27.8
1004	Laura Enns	46		CAN		5,072	2:27.8
1006	Jürgen Goller	46	Hof, BY	GER		5,071	2:27.8
1007	Dawn James	45		USA		5,066	2:28.0
1008	James Fay	49		USA		5,064	2:28.1
1009	Kath Miller	52		GBR		5,057	2:28.3
1010	Roxy Horner	65		GBR		5,056	2:28.3
1010	Phillip Cicione	60		USA		5,056	2:28.3
1012	Eric Jiao	41		CHN		5,055	2:28.3
1013	Lise Zurbuchen	57	Saint-Cergues 🇨🇭😎🇫🇷	FRA	Coach-Rameur.com	5,053	2:28.4
1013	P. Asakawa	44		BRA		5,053	2:28.4
1015	J Van Wagenen	52		USA		5,052	2:28.4
1016	B Roche	70		USA		5,047	2:28.6
1017	Stephen Collins	49		CAN		5,046	2:28.6
1018	Jon Risner	18		USA	Randall County Sheriff’s Office	5,044	2:28.6
1018	Jamie Morganstern	39		USA		5,044	2:28.6
1020	David Klug	38		GER		5,043	2:28.7
1020	David Frazier	63		USA		5,043	2:28.7
1022	Don Kal	41		AUS		5,041	2:28.7
1023	Megan Harding	42	Ottawa, ON	CAN	Canadian Armed Forces Veterans	5,040	2:28.8
1024	Dylan Kimball	30		USA		5,038	2:28.8
1024	Jill Stephen	52		CAN		5,038	2:28.8
1026	Derek Hubbartt	53		USA		5,036	2:28.9
1027	Sanja Hodak	42		CRO		5,032	2:29.0
1027	Fabien Valette	49		FRA		5,032	2:29.0
1029	Sebastián Chiriboga	38		ECU		5,029	2:29.1
1030	Jeffrey Woulfin	46	Dripping Springs, TX	USA		5,024	2:29.2
1031	Fred Ginsburg	65	FL	USA	Team RWB	5,023	2:29.3
1032	Michael Baines	64		GBR		5,019	2:29.4
1033	Amy Morrill-Bijeau	55	Washington, DC	USA	Potomac Boat Club	5,015	2:29.5
1034	Stephan Beddoe	64	St Helier	GBR		5,013	2:29.6
1035	Jeffrey Lum	45	CA	USA		5,010	2:29.7
1036	Taki Tselentis	50	Harare	ZIM		5,008	2:29.7
1037	Michael Ames	43		USA		5,007	2:29.7
1038	Kent Nikel	60	ON	CAN		5,006	2:29.8
1039	Chantal Payson	49		USA		5,003	2:29.9
1040	Brian Swan	55		USA		5,002	2:29.9
1041	Erik Loland	60	🇩🇰	DEN	The Diamonds (Over Sixties Erging Group)	5,001	2:29.9
1042	Debbie Foxford	47		GBR		5,000	2:30.0
1043	jungwon kim	35		KOR		4,998	2:30.0
1044	S Alexander	44		IND		4,997	2:30.0
1044	Jill Snethen	57	Princeton, IL	USA	Street Parking	4,997	2:30.0
1046	Aires de Matos	71	Viseu	POR		4,994	2:30.1
1047	Martha Abers	54	Jamestown, NY	USA	Chautauqua Lake Rowing Association	4,991	2:30.2
1048	PJ Lyew	53		USA		4,988	2:30.3
1049	Em Holdway	50		USA	Darkhorse Rowing	4,987	2:30.3
1049	Niko Koivikko	48		FIN		4,987	2:30.3