Workout of the Day

« November 26, 2025 »

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

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
501	Michael Penza	49	Webster, NY	USA		4,539	2:05.5
502	Sean Morrison	43		CAN		4,536	2:05.6
503	Daniel McIntyre	49		NZL		4,535	2:05.6
503	Alex Aubrey	37		GBR		4,535	2:05.6
503	Gary Byrne	52		GBR		4,535	2:05.6
506	Annika Cielek	23		GER		4,534	2:05.7
507	Mike Bleil	41		USA		4,533	2:05.7
507	Balázs Gál	49		HUN		4,533	2:05.7
509	Harald Hupach	61	Bochum	GER	The Diamonds (Over Sixties Erging Group)	4,532	2:05.7
509	George Murray	36		GBR		4,532	2:05.7
509	Benjamin Nuri	41		GER		4,532	2:05.7
512	Konrad Frankenberg	49	Gotha	GER	Team Ruderathlet	4,531	2:05.8
513	James Cox	29	Gold Coast, QLD	AUS		4,530	2:05.8
514	Gerhard Becker	58	Weinheim	GER		4,528	2:05.8
515	Derek Dunham	42		USA		4,527	2:05.9
515	Levent Uysal	56	İstanbul	TUR	Guluc Rowing Team	4,527	2:05.9
515	Gergo Medveczky	32		HUN		4,527	2:05.9
518	Enric Salesa Isart	58	Barcelona	ESP	Reial Club Maritim Barcelona	4,524	2:05.9
518	e n	37		USA		4,524	2:05.9
518	piergiorgio nasi	55		ITA		4,524	2:05.9
521	Ryan Osborne	52		AUS		4,522	2:06.0
521	Cameron Baillie	58	IL	USA		4,522	2:06.0
523	Ali Chaudhry	59		HKG		4,521	2:06.0
523	Kiefo Nilsson	40		USA		4,521	2:06.0
525	Paul Hinson	62	Greeneville, TN	USA		4,517	2:06.1
526	Joel Stockwell	51		USA		4,516	2:06.2
527	Oliver Basura	25		AUS		4,515	2:06.2
527	Jennifer Boyer	45		USA	Kenmore Community Rowing Club	4,515	2:06.2
529	Stephan Urbanczyk	62	Niceville, FL	USA	USAF Veterans	4,514	2:06.2
529	Furkan Ibragus	38		BEL		4,514	2:06.2
531	Adrien Bosquet	36		FRA		4,513	2:06.3
532	claudia giacomazzi	61	SGT nautica Trieste	ITA		4,511	2:06.3
532	Terry Wilby	58		GBR		4,511	2:06.3
534	Pam Jones	54	Alexandria, VA	USA	Alexandria Community Rowing	4,510	2:06.3
534	Ben Schmidt	43		USA		4,510	2:06.3
534	Jonathan Mow	60	San Diego, CA	USA	The Diamonds (Over Sixties Erging Group)	4,510	2:06.3
537	Søren Damgaard	71	Bagsvaerd	DEN		4,508	2:06.4
538	Spider Garcia	48		USA		4,507	2:06.4
539	Lindsay Maddock	58		SGP		4,506	2:06.4
539	Graham Fisk	45		USA		4,506	2:06.4
539	Ian Jeffcott	52	Eastleigh	GBR	Kinetica Gym, Eastleigh, Hampshire	4,506	2:06.4
539	Ben Phillips	29	Bridgend	GBR		4,506	2:06.4
543	Clint Borchardt	48		USA		4,505	2:06.5
543	Mike Chapman	67		GBR		4,505	2:06.5
545	Tim Greenwell	70	VIC	AUS		4,504	2:06.5
546	Karl Huisamen	47		RSA		4,500	2:06.6
546	Cameron Sharp	23		GBR		4,500	2:06.6
548	Jacob Wilson	31		USA		4,498	2:06.7
548	Paul Verity	63	Leeds	GBR		4,498	2:06.7
548	John Medina	27		USA		4,498	2:06.7