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
1601	Michael McNamara	38		USA		3,353	2:23.1
1602	Alessandro Martinelli	30		ITA		3,350	2:23.2
1603	Jacky Cook	48		NZL		3,349	2:23.3
1603	Ryan Carrigan	48		USA		3,349	2:23.3
1603	Clara Allington	20		USA		3,349	2:23.3
1606	Ben Gunn	50		BEL		3,348	2:23.3
1606	Shawn Ignas	-		USA		3,348	2:23.3
1608	Sara Smyth	27		GBR		3,347	2:23.4
1608	Oane Huisman	66	Marsum	NED		3,347	2:23.4
1608	Kyle Rafferty	51		USA		3,347	2:23.4
1611	elocin Freeze	42		GER	GERMAN Rowers and FRIENDS United	3,346	2:23.4
1612	Kris Zado	63	PA	USA		3,345	2:23.4
1612	Steven VanderVeen	69		USA		3,345	2:23.4
1612	Vienna Blow	32		USA		3,345	2:23.4
1615	Nick Manzi	56	Salisbury	GBR		3,343	2:23.5
1615	Ben O’Connor	36		USA		3,343	2:23.5
1617	Sophie Williams	38		USA		3,342	2:23.6
1618	Wouter du Preez	45		NZL		3,339	2:23.7
1618	Sophia K	31		GER		3,339	2:23.7
1620	Margret Albers	58		GER		3,338	2:23.7
1621	Michael Fitzpatrick	66		GBR		3,337	2:23.8
1621	Elmar Giacomuzzi	60		ITA		3,337	2:23.8
1621	Phillip Cicione	60		USA		3,337	2:23.8
1624	Ian Wilson	87	Adelaide, SA	AUS	Adelaide University Boat Club	3,336	2:23.8
1624	Jess M	38		USA		3,336	2:23.8
1624	Ronald Horan	51		USA		3,336	2:23.8
1627	Janet Bosshard	78	Richmond, VA	USA	Virginia Boat Club	3,335	2:23.9
1627	Phil Mc	37		USA		3,335	2:23.9
1629	Tom Murray	66	Rowlett, TX	USA	The Diamonds (Over Sixties Erging Group)	3,334	2:23.9
1630	Sage Wall	51		USA		3,333	2:24.0
1631	Tracy Rockwell	70	Sydney, NSW	AUS	Tamarama Surf Life Saving Club	3,332	2:24.0
1632	Daniel Wilson	69	Granville, OH	USA	Marietta College	3,331	2:24.1
1632	Audrey Guertener	27		FRA		3,331	2:24.1
1634	Ross Kastner	42		USA		3,330	2:24.1
1634	Eric Smith	39		USA		3,330	2:24.1
1636	Robin Larson	40		USA		3,329	2:24.1
1637	yao zhong	39	sydney, NSW	AUS	Rowing Pro Shanghai	3,328	2:24.2
1637	Ian Haupt	72		AUS		3,328	2:24.2
1637	Lotte Timmerby Mæng	29		DEN		3,328	2:24.2
1637	Jeff Verachtert	39		BEL		3,328	2:24.2
1637	Brittany Frymire	35		USA		3,328	2:24.2
1642	chuck modley	56	TX	USA		3,326	2:24.3
1643	Nina Hölzel	55		GER		3,325	2:24.3
1644	Ellie Surratt	35		USA		3,324	2:24.4
1645	Alexis PROVIN	46		FRA		3,323	2:24.4
1646	Peter Schmid	58		GER		3,322	2:24.4
1647	Steve Clemmens	35		USA		3,321	2:24.5
1648	Susan Atkinson	51		GBR		3,320	2:24.5
1648	Marianne Duroché	39		FRA		3,320	2:24.5
1648	Diane H	54	NJ	USA		3,320	2:24.5