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
2001	John Church	64		USA		2,927	2:43.9
2002	A B	50		USA		2,924	2:44.1
2003	Joshua Sawyer	34		USA		2,920	2:44.3
2004	Atikah Ismail	57	Middletown , NJ	USA	Navesink River Rowing	2,918	2:44.4
2004	Ryan Stevenson	35		CAN		2,918	2:44.4
2006	Liza Serenqua	44	Spofford, NH	USA	Upper Valley Rowing Foundation	2,917	2:44.5
2007	Mel G	30		USA		2,915	2:44.6
2008	Michele Neubert	35		USA		2,911	2:44.8
2009	Andrew Kennerley	51		GBR		2,908	2:45.0
2010	Diana Kornbrot	85		GBR	The Diamonds (Over Sixties Erging Group)	2,907	2:45.1
2011	Paul Van den Berg	74		NED		2,904	2:45.2
2012	Celine Whitehouse	54		GBR		2,903	2:45.3
2012	Kate LaLonde	46	Westerville, OH	USA		2,903	2:45.3
2014	Justin Richardson	41		USA		2,901	2:45.4
2015	Bettina Auwaerter	60		CHN		2,900	2:45.5
2015	Dan Blossom	47		USA		2,900	2:45.5
2017	Melissa Hankens	52		USA		2,899	2:45.5
2017	Brian Furey	40	Columbia Falls, MT	USA		2,899	2:45.5
2019	Nancy Nicosia	59		CAN		2,897	2:45.6
2019	Danielle Wittorp	37		USA		2,897	2:45.6
2021	Guy Wood	82	Winnipeg, MB	CAN		2,895	2:45.8
2022	Anne Ades	57		USA		2,893	2:45.9
2023	Patrick Harte	68		GBR		2,888	2:46.2
2024	Tom Seabolt	72	Port Orange, FL	USA		2,884	2:46.4
2024	Joanne Papa	-	Wilmington, DE	USA		2,884	2:46.4
2026	Robert Bourque	49		USA		2,883	2:46.4
2027	Kaile Ferguson	35	Boulder , CO	USA		2,882	2:46.5
2027	Gene Kelley	73	Tucson, AZ	USA		2,882	2:46.5
2027	Gene Kelley	73	Tucson, AZ	USA	USAF Veterans	2,882	2:46.5
2030	Vasanth Appaji	51	Tempe, AZ	USA		2,879	2:46.7
2031	Andrea Wolga	60		USA	The Diamonds (Over Sixties Erging Group)	2,876	2:46.8
2032	Tracy Harris	61		USA		2,873	2:47.0
2033	Rhonda Maloney	61		USA		2,869	2:47.3
2034	Fiona Cunningham	47		GBR		2,868	2:47.3
2035	Lars-erik Andersson	66		SWE		2,867	2:47.4
2035	Katie Drennan	71	Wilmington, NC	USA	The Diamonds (Over Sixties Erging Group)	2,867	2:47.4
2037	paul ket	63		NED	The Diamonds (Over Sixties Erging Group)	2,865	2:47.5
2038	Maryse Bissonnette	50		CAN		2,860	2:47.8
2039	Ester Carballo-Jane	59		USA		2,853	2:48.2
2040	Fern Splichal	81	Orillia, ON	CAN	Orillia Rowing Club	2,851	2:48.3
2041	James Hu	63	Glenwood, MD	USA	The Diamonds (Over Sixties Erging Group)	2,845	2:48.7
2042	Andrew Kelley	25		USA		2,841	2:48.9
2042	Amanda Grosskopf	41		USA		2,841	2:48.9
2044	Winnetou Fils d'INTSCHU-TSCHUNA	56	Nantes	FRA	Born in 1969	2,840	2:49.0
2045	Joi Cox	62		USA		2,839	2:49.0
2045	Miyuki Nakatani	27		USA		2,839	2:49.0
2047	alberto casillas	46	Pflugerville , TX	USA		2,838	2:49.1
2048	Catherine Raaflaub	66		CAN		2,837	2:49.1
2049	Bill Santus	79	Aurora, CO	USA		2,836	2:49.2
2050	Val Bertram	65	Edinburgh	GBR		2,835	2:49.3