Workout of the Day

« December 3, 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
1601	Phillip Cicione	60		USA		2,846	2:27.5
1602	Laura Johnson	44		USA		2,845	2:27.6
1603	Mus Nasmian	46		MAS		2,843	2:27.7
1603	Alex Colston	38		USA		2,843	2:27.7
1603	Denise Whitten	54		USA		2,843	2:27.7
1603	Heather Bakker	43		USA		2,843	2:27.7
1603	Brian Furey	40	Columbia Falls, MT	USA		2,843	2:27.7
1603	Christine Pal	60		USA		2,843	2:27.7
1603	Mirian Pérez	35		MEX		2,843	2:27.7
1610	Juan Vallmitjana	65		SUI		2,842	2:27.7
1611	Tomasz Jastrzebski	48		POL		2,841	2:27.8
1611	Harry Lim	47	Orlando, FL	USA		2,841	2:27.8
1611	Keith Burak	64		CAN		2,841	2:27.8
1614	Steve Ausmeier	35		GER		2,840	2:27.8
1615	Michelle Foster	57		GBR		2,839	2:27.9
1616	Irfan Jeeva	48	Leeds	GBR		2,838	2:27.9
1616	Rene Maurer	49	Vorarlberg	AUT		2,838	2:27.9
1618	minjae kang	39		KOR		2,835	2:28.1
1618	Alecia R	40		USA		2,835	2:28.1
1618	Matt Pedrotty	54	FL	USA		2,835	2:28.1
1618	Elio Sanchez	50	Guaynabo	PUR		2,835	2:28.1
1622	Robert Arbaugh	56	Cookeville, TN	USA		2,833	2:28.2
1623	Frank Prechtel	45	Nürnberg	GER	GERMAN Rowers and FRIENDS United	2,832	2:28.3
1623	tom esker	50		USA		2,832	2:28.3
1625	Carol Marks	58	Huntsville, AL	USA	GARAGEATHLETE	2,830	2:28.4
1626	Deborah Jarvis	56	ACT	AUS		2,829	2:28.4
1627	Paula Senn	62	woodbridge, VA	USA	Team FNO (Female Navy Officers)	2,828	2:28.5
1627	JL Tarr	56		USA		2,828	2:28.5
1629	Adrian Alfonso	40		USA		2,827	2:28.5
1629	Yvette Steyn	37		USA		2,827	2:28.5
1629	Carson Davis	40		USA		2,827	2:28.5
1632	Barry Webster	72	Ardrossan	GBR	Scotland The Wave	2,826	2:28.6
1632	Markus T	51		CAN		2,826	2:28.6
1634	Stephanie Boehmer	38		USA		2,824	2:28.7
1634	Claude Girouard	49		CAN		2,824	2:28.7
1636	Pernille Liza Nissen	38		DEN		2,823	2:28.7
1637	BC Adams	68	Chichester	GBR		2,822	2:28.8
1637	Rebecca Frohning	47		USA		2,822	2:28.8
1639	Christopher Wheadon	48		NZL		2,821	2:28.8
1639	David Whitten	58		USA		2,821	2:28.8
1641	Edward Liu	37		CAN		2,820	2:28.9
1642	Pete Strachota	69	Apex, NC	USA		2,819	2:28.9
1643	Julia DuMars	62	Black Mountain , NC	USA		2,818	2:29.0
1644	Wendy Dines	57		GBR		2,817	2:29.0
1644	DAVID LENHART	64	Bend, OR	USA		2,817	2:29.0
1646	Richard Walls	49		GBR		2,816	2:29.1
1646	Rosario Martínez Rugama	53	CDMX	MEX		2,816	2:29.1
1646	Eric Kerr	27		CAN		2,816	2:29.1
1646	Kate Drinan	41		USA		2,816	2:29.1
1650	John Cotterill	70	Sydney, NSW	AUS		2,814	2:29.2